Get Swole: 3 Day Bodybuilding Workout Routine

Cutty January 6, 2014 15
Get Swole: 3 Day Bodybuilding Workout Routine
pinit fg en rect gray 20 Get Swole: 3 Day Bodybuilding Workout Routine

This split focuses on the basics of barbell and dumbbell training without using a lot of frivolous exercises that most people don’t need. The way the program works is that you push yourself to add 5 more pounds to the bar every session. Do the weight until you hit all of your sets and reps and then add 5 pounds next week.

Focus on getting good contractions and controlling your reps.

A sample workout schedule would look like this:

  • Monday – Workout A
  • Tuesday – OFF
  • Wednesday – Workout B
  • Thursday – OFF
  • Friday – Workout C
  • Saturday – OFF
  • Sunday – OFF

This program is meant to be run at least 12 weeks.

Workout A
Exercise Sets Reps
Paused Dumbbell Bench 4 12
Paused Barbell Incline Bench 4 12
Incline Dumbbell Flyes 3 15
Weighted Dips 3 15
Planks 3 AMAP*
Pull Ups 3 AMAP
Dumbbell Curls 3 AMAP
Tricep Extensions 3 AMAP

 

Workout B
Exercise Sets Reps
Deadlifts 4 12
Arnold Press 4 12
Power Shrugs 4 15
Bent Over Barbell Rows 4 12
Wide Grip Seated Rows 4 15
Side Bends 3 AMAP
Concentration Curls 3 AMAP
Barbell Curl 3 AMAP

 

Workout C
Exercise Sets Reps
Squats 4 12
Goblet Squats 4 12
Leg Extensions 3 15
Leg Curls 3 15
Walking Lunges 2 20
Close Grip Bench Press 3 20
Dumbbell Hammer Curls 3 AMAP
Decline Weighted Situps 3 AMAP

 

* – On Planks: AMAP means to hold the plank position for as long as possible

This is a hell of a routine and is intended to completely obliterate your body. You are going to be sore and will see results if you stick with this program.

 

Questions and comments below!

Written by Cutty

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15 Comments »

  1. Max Larson January 8, 2014 at 5:36 pm - Reply

    I’m currently 6 weeks into the 4-day spilt routine you created. I’m looking forward to tackling this one next!

    • Cutty January 8, 2014 at 5:52 pm - Reply

      Nice man, smash on!

      Cutty

  2. zach February 1, 2014 at 1:26 pm - Reply

    if I make sure to get in the extra calories, could I work my core on the off days? otherwise im very interested and will start this next week after I finish my current routine. im brand new to your website but am very interested. my goals are for good pump and size, I will go with this routine unless you have any suggestions for others. I love ct fletcher and Arnold and favorite lifts are deadlifts and squats for power eventhough everything else is mostly for a good pump. thnks

    • Cutty February 1, 2014 at 11:26 pm - Reply

      Yeah if you keep your diet somewhat clean and strive to add weight to the bar, add quality core work and I think you will be happy with your results man.

      Any more questions just ask.

      Cutty

  3. max February 26, 2014 at 12:48 pm - Reply

    Hey Cutty, just gotta say thanks for the programs you put together and offer on your website. I started your 4-day split routine back in early December and switched to this 3-day workout mid-January. My goal was to gain 10 lbs in 12 weeks by sticking to the workout and a high-caloric diet that I put together. It’s week 12 today and I’ve gained 12 lbs! In the 8 or so years that I’ve been lifting (off and on) I’ve never been able to gain weight and I was beginning to think it wasn’t possible. But by sticking to your routines and eating a shit ton of food (healthy stuff ;) ) I made it happen. THANK YOU!

    • Cutty February 26, 2014 at 1:03 pm - Reply

      Thanks Max,

      I’m glad that I’ve been able to help you reach your goals. It’s funny that you talk about needing to eat a shit ton more, it’s alarming how much food you need to eat to actually grow and get stronger. I frequently talk to people who eat 7000-10,000 calories a day to maintain or build muscle. This is an extreme example and they are elite athletes, but when I tell someone to eat some extra hamburger or a chicken breast and some rice it’s like I’m talking crazy haha.

      Keep up the good work man, make new goals and make a plan and conquer!

      Cutty

  4. max April 17, 2014 at 2:46 pm - Reply

    Hey Cutty,
    What’s goin’ on, man?
    Max here again. I’m coming up on the 12th week of doing this workout. It’s been great and has helped me achieve my goals.
    I think it’s time to mix it up a bit, though and start working towards a new goal.
    Do you have any other routines that you would recommend as a follow-up to this one? I love starting out with the big exercises like deadlift/squat/bench. Maybe keep those and substitute different exercises for the rest?
    What are your thoughts?
    Thanks!

    • Cutty April 17, 2014 at 3:43 pm - Reply

      What are your goals?

      • max April 17, 2014 at 7:33 pm - Reply

        Good question.
        Well I achieved my first goal which was gaining ten pounds (from 145 to 155) and I’ve been hovering between 156 and 158. I’d like to keep adding mass and I’ve got plenty of room for it (I’m 6’0″). If I could gain another 10ish lbs that would make me pretty happy. So 165 lbs is my new goal.

        • Cutty April 17, 2014 at 11:43 pm - Reply

          I always say if things aren’t broken, don’t fix it. But running the same program for longer than 12 weeks can be monotonous and not so fun. I would suggest to reset and do another round of this routine or check out any others you may like. The powerlifting or strength focused routines are great and still build muscle if you maybe want to add some mass and get some great strength gains.

          Cutty

          • max April 18, 2014 at 12:52 pm -

            Right on. Thanks, man.

          • Cutty April 18, 2014 at 1:00 pm -

            No problem man, let me know if you have any more questions.

  5. KD May 25, 2014 at 10:44 pm - Reply

    Do you think I can still make good gains from this workout, and do cardio Tues, Thurs and Sat?

    • Cutty May 26, 2014 at 10:41 am - Reply

      Yessir, just keep the protein high and get rest and you will be good to go.

      Cutty

  6. KD May 26, 2014 at 6:02 pm - Reply

    Thanks.

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