3 Day Muscle Building Split
This is a full body 3 day a week split geared towards overall muscle growth. This workout routine combines the big compound lifts with some accessory lifts all in 3 days per week.
Monday – Legs/Shoulders
Squats 4 sets x 8
Stiff Legged Deadlifts 3 sets x 10
Leg Extensions 2 sets x 12
Lying Leg Curls 2 sets x 12
Overhead Press 4 sets x 10
Dumbbell Side Laterals 3 sets x 10
Wednesday – Chest/Triceps
Bench Press 4sets x8
Incline Press 3sets x10
Dips 3sets x max (You can also do weighted dips).
Dumbbell Flys 2 sets x12
Skull Crushers 3 sets x 10
Tricep Pulldowns 3 sets x 10
Friday – Back/Biceps
Deadlift 3 sets x 6
Barbell Rows 3 sets x 10
Pullups 3 sets x 10
Hyperextensions 2 sets x 12
Standing Barbell Curls 3 sets x 10
Seated Dumbbell Curls 3 sets x 10
This is a full body 3 day a week split geared towards overall muscle growth. This workout routine combines the big compound lifts with some accessory lifts all in 3 days per week.
Monday – Legs/Shoulders
Squats 4 sets x 8
Stiff Legged Deadlifts 3 sets x 10
Leg Extensions 2 sets x 12
Lying Leg Curls 2 sets x 12
Overhead Press 4 sets x 10
Dumbbell Side Laterals 3 sets x 10
Wednesday – Chest/Triceps
Bench Press 4sets x8
Incline Press 3sets x10
Dips 3sets x max (You can also do weighted dips).
Dumbbell Flys 2 sets x12
Skull Crushers 3 sets x 10
Tricep Pulldowns 3 sets x 10
Friday – Back/Biceps
Deadlift 3 sets x 6
Barbell Rows 3 sets x 10
Pullups 3 sets x 10
Hyperextensions 2 sets x 12
Standing Barbell Curls 3 sets x 10
Seated Dumbbell Curls 3 sets x 10