This workout routine runs for 12 weeks and is ideal for someone who really wants to beef up and get big.
You are going to gain some muscle, some fat, and a lot of strength during this routine all in the name of becoming a mass monster.
This is your usual 3 day split and the ideal schedule should look like this:
- Monday – Chest, Triceps, Abs
- Tuesday – Off
- Wednesday – Back, Biceps, Traps
- Thursday – Off
- Friday – Legs, Shoulders, Abs
- Saturday – Off
- Sunday – Off
If your schedule doesn’t permit you to use this ideal schedule above, it is okay just go what days you can.
The benefit to this schedule is having a day of rest in between each training session and then 2 days in between the week.
Cardio and Conditioning
For the cardio and conditioning I want you to choose at least two different cardio machines you will use at the gym at least one activity outside of the gym.
Conditioning is important to your overall health and the better condition you are in, the more work you can do in the gym and be able to fully recover.
For your pre-workout, I want you to use a warm up routine where you will use one cardio machine for a 10 minute session.
No need to spend a lot of energy here, your main goal is to raise your heart rate and your core body temperature so you can do your workouts injury free.
Immediately after you are done training, I want you to hop on a different machine than the one you warmed up with.
You can switch which machines you use when as long as you use two different machines each day you train.
Hop on your machine and do 20-30 minutes of post-workout cardio.
You can use steady state or high intensity interval training for your cardio here.
I would recommend mixing it up and incorporating both into the mix.
This isn’t supposed to be a scientific approach, I just want you up and moving.
Outside Of The Gym
Once you are outside of the gym either on one of your rest days or a day that you trained, do some sort of activity.
Find a sport you would like to play in, hike, go walking, ride a bike, or learn boxing. The possibilities are endless.
It makes no sense to only go to the gym and exercise when you can go outside of your house right now and enjoy your life.
What good is having an athletic body or the ability to do amazing things when all we do is lift weights and then go sit at home?
This 3 day split is pretty basic, there isn’t going to be anything special about this routine except that it uses the rep-goal system.
I’ve been having guys use this more often and have seen a lot of great results.
The best part about the rep-goal system is that it is auto-regulating and can achieve many different types of goals.
To make things simple; You have a set amount of reps you need to achieve and a certain amount of sets to get there.
For example if you have 5 sets to get 30 reps on bench; do not think of it as 5 sets of 6. Instead, go until you feel like you are about to fail each set until you reach 30.
My bench session sets today was: 12 reps, 10 reps, 6 reps, 2 reps. I’ve reached my rep goal of 30 and I got it within 5 sets.
I usually keep track in my head my next rep and start my second set with whatever the last set ended with.
Example: I finished my first set at 12, my second set I started at 13 and ended at 22, third set I started at 23 and ended at 28, fourth set I counted 29 and then 30.
|Chest, Triceps, and Abs|
|Barbell Bench Press||4||30|
|Incline Dumbbell Bench Press||5||35|
|Hammer Bench Press Machine||4||35|
|Close Grip Bench||3||25|
|Back, Biceps, and Traps|
|1 Arm Dumbbell Row||4||25|
|Wide Grip Lat Pull Down||4||25|
|Barbell Preacher Curls||3||30|
|Legs, Shoulders, and Abs|
|Side Lateral Raise||4||25|
Deadlifts – Your rep goal is to hit 20 reps in 10 minutes. Treat each rep as a single and reset after each rep. Push yourself and work hard.
ALAP – As long as possible. Hold planks until absolute failure.
Rest Periods – Making the rest periods shorter is going to up the intensity and give you a massive pump. The goal is no longer than 45 seconds between sets, but if you are not ready after 45 seconds don’t push yourself to get injured.
The real “trick” to this routine is not necessarily the training, but the recovery and eating that go along with it.
This routine is going to get you bulked up and you will need to do a small cut after running this routine for 12 weeks, but the strength and muscle you gain is worth it.
This routine is going to require you to eat 400 calories over your maintenance calories. This means if you’ve been “stalled” and haven’t been making any gains, add 400 calories to your day every day and you are going to start getting much stronger and bigger.
The cardio and conditioning work is going to help keep fat gains to a minimum but if you want to really pack on some muscle and get jacked, you’re going to have to get your grub on.
Time to bust out some of your favorite foods; eating too clean will be hard to get another 400 calories out of your diet, so get a cheeseburger or two every now and again.
You are going to have to get plenty of rest so your body can recover and build muscle.
More rest with the additional food is going to really make a huge difference in how your body responds to a workout so the more rest you can get, the better.
Stress puts a strain on your body and nervous system and keeps you from recovering as quickly. De-stress as much as you can.
Things like getting a massage, meditation, hikes in the woods, listening to calming music, and just getting away from everything are great ways to help you de-stress.
Take these tips and run with them. If at the 12 weeks you are still making consistent gains, take a couple of weeks off and hit some more cardio and do a small calorie cut to get rid of some of the fat you gained this cycle.
You are going to be building a lot of strength and muscle and I’m confident you are going to like the results.
Leave any comments or questions below.