Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration6 weeks
- Days Per Week3
- Time Per Workout45 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
The goal of this workout is to build muscle. All rep timings are 2-1-2 unless stated in the notes and all rest times are 1 min between sets and 2 mins between exercises. As always, perform a warmup by doing 5-10 mins cardio followed by stretching and some warmup sets on the first exercise.
Work the Abs on a Monday and/or Friday if desired.
Workout Schedule:
- Monday - Chest and Biceps
- Tuesday - Rest
- Wednesday - Legs and Shoulders
- Thursday - Rest
- Friday - Back and Triceps
- Saturday - Rest
- Sunday - Rest
3 Day Muscle Building Workout
Monday - Chest and Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Incline Smith Machine Press | 4 | 10 |
| Flat Bench Barbell Press | 4 | 10 |
| Chest Dips | 3 | 10 |
| Pec Dec | 3 | 12 |
| EZ Bar Curls | 3 | 8-10 |
| Concentration Curls | 3 | 10 |
| Reverse Barbell Curls | 3 | 12 |
Notes: Use 3-1-3 timing on Incline Smith Machine Press
Wednesday - Legs and Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 5 | 10 |
| Leg Press | 4 | 10-12 |
| Stiff Leg Deadlifts | 4 | 8-10 |
| Seated Calf Raise | 3 | 8-10 |
| Standing Calf Raise | 3 | 12-15 |
| Dumbbell Shoulder Press | 4 | 8-10 |
| Seated Dumbbell Lateral Raise | 3 | 10 |
| Rear Delt Machine | 3 | 10 |
| Dumbbell Shrugs | 4 | 10-12 |
Notes: Try some deep squats with 3-2 rep timing (use lighter weight) for some variation. Use a drop set on the leg press machine to give the quads a shock. If your gym doesn't have a Rear Delt Machine substitute Reverse Dumbbell Flyes. Use 3-1-3 rep timing on the seated lat raises
Friday - Back and Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Wide Grip Pullups | 4 | 8-12 |
| Lat Pull Downs | 4 | 10 |
| One Arm Dumbbell Row | 4 | 10 |
| T-Bar Rows | 4 | 10 |
| Lying Tricep Extension | 3 | 10 |
| Rope Pulldowns | 3 | 12 |
| Reverse Single Arm Extension | 3 | 12 |
Notes: 3-1-3 rep timing on Lat pulldown machine
1.4K Comments
How do you progress on this split? Do I do a weight and then once I reach the top range of the reps I increase the weight? Or just every week do I increase the weight? And what should I do if I can't do the same reps on a weight as previously done?
Hi Sean, you should try to increase the weight when you reach the top range of the reps.
If you can't, stick with that weight until you can. If you are more than two reps short, go lighter.
I hope this helps!
Hello can i do superset diffrent muscle group?
Hey Rafail, if you have experience with them and feel you can still recover properly, then I see no issue here. If you try it, let us know how it helps. Thanks for reading M&S!
I am 4 weeks into this program. It is kicking my butt! I also do 2 mile swims, 3 days a week. Do folks have any recommendations for recovery, so that my swims don't degrade from muscle soreness?
What's good, Chris? What are you doing for recovery now? Let me know, and we will see how we can provide more help.
Hi Roger, I'm using creatine, trying to eat healthy and drinking close to a gallon of water a day. I also track my sleep with a watch. I don't really track my eating
Pay more attention to the eating. Your body needs the quality calories and macros to recover properly. Focus on more protein for sure. This may be all you need to do for now.
Hi by the way I love the workout just wondering legs and shoulders the same day is just too much can I split them or should I try something else?
Hey Mustafa, glad you enjoy the workout overall. Sure, you can split them up if you need to. I would suggest doing legs before an off day so you have more time to recover. I hope that helps!
Hi, I'm in my mid 50's and Run between 40 to 50 miles per week
with some running specific strength sessions in the week, but am looking to build more muscle this year and cut the running back to around 25 to 30 miles a week would this be a good program to follow with my weekly milage?
Hey Bdog, thanks for reading M&S!
The calories you take in are going to matter more about building muscle, but yes, this program will serve you well. If you choose to try it, please let us know how you do, and check back in if you have more questions along the way!
Great program! Following it to the tee. Training Monday, Wednesday and Friday. I would like to do 5 km runs on Tuesday, Thursday and Saturday. Will this impact the effectiveness of the program bearing in mind I'm eating 2grams of protein per day per kg of bodyweight? Thanks in advance.
Hi Lawrence, we are glad you are enjoying it. As long as the 5K's are not wearing you out, then you should be fine to include them.
Thanks for reading M&S, and please share your results when you finish the program up. Excited to read how you did!
Hello there. Has anyone followed this program religiously for 8-12 weeks? What kind of results did you get in terms of muscle size and strength?
Good workout, but sorry, it is wildly misleading to suggest each workout could be done within 45 minutes effectively. Y’all need to stop exaggerating and start timing the workouts. Based on volume, 3-1-3 timing and assuming minimum of 60-90 secs of rest, you’re looking at 60-75mins per workout.
I have been doing this workout for 3 weeks and I can generally be done in 45 to 50 minutes. Monday only takes about 40 minutes. This doesn't count stretching or cool down when I bother.
Could this be done on consecutive days with a long break after? For example, could I do this on Sunday, Tuesday, Wednesday? With Thursday, Friday, Saturday and Monday as rest days?
I see no problem with it, Ray. Go for it!
Thanks for reading M&S!
Hi, What intensity is to be used for this routine with regards to RIR? Thanks
Last set of each exercise should be to failure. So, 0 RIR.
The first sets can be done with anywhere from 1 to 3 RIR. Use those to build up to that final set.
If you choose to use the same weight for all the sets, you should train with an intensity of 1-2 RIR.
Does this will help lose weight and build muscle, if rest days i do 40 minute treadmill with thae pace of 5
I suggest keeping at least two rest days as complete rest, but I think the treadmill work could either be done either post weight training as well as on two of those rest days.
I have been doing this routine for two weeks and I was wondering what sort of cardio should I include. Will the 10 minutes on the treadmill before lifting be enough, or should I so something more on off days? Also, should I exercise abs after each routine or do a certain day?
Hey Grant, if you want to lose fat, then a couple of extra sessions of cardio such as elliptical, running, or aerobics class would be beneficial. As long as you take one complete day off a week, your recovery should be fine. Abs you can do after each of the workouts. Hope this helps!
This routines in 45 mins are impossible!
Agree, I don’t think they care about accuracy or even do the workouts themselves and time them!
I cannot speak for the author on this one, but I want to make this clear for future reference. I will tell you that if my byline is on it, I do it!
I’ve been doing this workout for well over 8 weeks, and I really like it and have seen significant results, but I believe it’s time to move on. Do you have any other recommended 3-day splits I could try?
This can help you find that next program.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Can I do this workout on Monday , Wednesday and Thursday?
Yes, you can, Nick.
Hi,
What does 2-1-2 or 3-2-3 mean?
That is the tempo of each rep. Using 2-1-2 as an example, take 2 seconds to lower the weight, 1 second to pause, and 2 seconds to lift it back up. Hope this helps.
Love this workout. Enough sets and intensity to build solid muscle. And all in 3 workouts. Most other 3day splits don't have enough sets per body part. The only thing I've added is two Ab workouts, 4 sets each on Monday and Friday. For biceps and triceps, I do 2 exercises with 4 sets each.
This weekly workout is the same intensity as a 4 day a week split, but condensed to 3. Great time saver and definitely keeps you motivated to visit the gym regularly.
looking to do this routine from home. could you recommend a different exercise for leg press in "legs and shoulders " day
Go with squat jumps, Will.
Hi could i replace ez bar curl with a preacher curl machine?
Hi, Alex. Yes, you can do that.
Finally a workout that does not pair Chest/Triceps, Back/Biceps routine. Shaun's routine of Chest/Biceps and Back/Triceps makes a lot of sense, because when you "double whammy" Chest and then Triceps,or biceps after Back, I feel this routine "burns" out the smaller body parts (Triceps/Biceps)so much that its impossible to work them properly and effectively.
Hi, I am not sure how should the weight variations be. When you say 4 sets of 10 reps each, does that mean that the weight is always the same or I should increase it or decrease it at every set?
Hi, Joe. You can use the same weight or increase if you feel you need a greater challenge. Beginners should use the same weight, but intermediate and advanced trainees can add weight to increase the load.
Hi I need 3 day split work out for muscle mass .like Monday,Tuesday,Wednesday Thursday rest same shedule in Friday,Saturday,sunday
Hey Randy
This is definitely a great 3 day split for you!
Only 60 sec. rest between sets comes to 33 minutes.. 45 mins is not possible unless machines and weights are lined up for you in advance and still i think "45 minutes" mark is a bit too ambitious.. Unrealistic.
Ok, then do 60 minutes
Is this better than the 4 day upper lower split? And why?
Unfortunately I’m not able to do pull ups. I just lack the strength and my gym doesn’t have a pull up rig for assisted pull ups. Any idea for a substitute till I have the strength to do regular pull ups?
hi,so raamadan just began,and I started fasting.I eat enough macros in my feeding window and my problem Is working out.I have weights at home.We break our fast at 9:15 and I finish at 10.I workout at 10:45 on the Friday,sat,sun since i'm cutting.But I don't have a squat rack,and I don't know how I bring the bar up on my traps?.I tried Olympic lifting it to me but I got hurt.Also,when should I workout in Ramadan,after iftaar.Also since my weights are in the basement,i also get scared since i'm the only working out in the basement in the miidle of night while my family is sleeping.My basement is old,creepy and its hard for me to workout.can you plz give me sidetips for the basement scary situation and my othter questions
Very new to muscle building, my question is in between sets should I be adding weight for the next set or keep the weight the same through out the exercises?