This 3-days-per-week split training program is designed to be executed at home, using basic home gym equipment. If you cannot perform these exercises because you lack equipment you’ll simply have to go the gym. This home training program allows you to utilize your body more efficiently. It eliminates most exercise machines. Machines limit the lifter’s range of motion. Your muscles don’t work like a robot’s limbs in real life and they shouldn’t work that way while exercising. If you’re one of those people who insist solely on the use of exercise machines then this 3-days-per-week split workout routine for building mass is not for you!
Basic information about this home training program
- Type of training: Three-day split program. A three-day split entails training the entire body over the course of three workouts.
- Location: Home gym training (or at the gym)
- Equipment needed: Free weights (dumbbells, barbell), exercise bench, squat rack, blast strap
- Training objectives: Muscle hypertrophy
- Level: Intermediate to advanced exercisers (not suitable for beginners)
- Intensity: Choose the heaviest weight that allows you to complete all of the prescribed repetitions without compromising the proper technique. In other words, your main goal is to lift weights that are heavy enough so that you reach muscle failure after each set (you start to struggle with the last two reps in a set). Experiment.
- # of sets and repetitions: As prescribed for each exercise
- Notes: Cardio in this program refers to a low-intensity steady-state cardio (30-40 minutes). High-intensity cardio refers to HIIT cardio – involves intervals of high-intensity exercise – at a rate near 90% MHR – followed by intervals of slower-paced active recovery (15-20 minutes).
Training structure
- DAY 1: Back, Rear Deltoids, Biceps
- DAY 2: Chest, Shoulders, Triceps
- DAY 3: Quadriceps, Hamstrings, Calves
Advantages & disadvantages of this home training program
3-Days-Per-Week Split Workout Routine Advantages:
- Overall muscle stimulation
- Greater frequency to major muscles
- Greater strength gains
- More recovery
- Less central nervous system fatigue
- Ideal for ectomorphs
Disadvantages:
- Less muscle specialization
- Less isolation
- Elimination of weak point training
- Less volume per body part
- Less frequency to the “show muscles”
- Not for all endomorphs
- Less “pump”
| WORKOUT 1 - BACK, REAR DELTOIDS, BICEPS | ||
|---|---|---|
| EXERCISE TYPE | EXERCISE | SETS X REPETITIONS |
| Horizontal Pull | A) Barbell Pronated Row | 4 x 8 |
| Back/Lat Superset* | B1) Sternum Chinup | 3 x 10 |
| B2) Dumbbell Single-Arm Row | 3 x 15 each arm | |
| Vertical Pull | C) Wide-Grip Pullup | 3 x 8 |
| Horizontal Pull | D) TRX Face Pull | 3 x 15 |
| Biceps Superset* | E1) Dumbbell Standing Hammer Curl | 3 x 10 |
| E2) Barbell Reverse-Grip Curl | 3 x 12 | |
| *Supersets consist of putting two different exercises together without taking a break. Perform the exercise pairs (marked "B1" and "B2") as supersets, so you'll complete one set of B1 and then B2 without taking any rest in between. Repeat untill all sets are complete. The same applies to exercises marked as E1 and E2. | ||
| WORKOUT 2 - CHEST, SHOULDERS, TRICEPS | ||
|---|---|---|
| EXERCISE TYPE | EXERCISE | SETS X REPETITIONS |
| Vertical Push | A) Barbell Military Press | 5 x 8 to 10 |
| Chest/Shoulder Superset* | B1) Dumbbell Bench Press | 4 x 12 |
| B2) Single-Arm Dumbbell Rear Lateral Raise | 4 x 8 to 12 each arm | |
| Chest/Triceps Superset* | C1) Parallel Dip | 3 x 15 to 20 |
| C2) Feet-Elevated Pushup | 3 x 15 to 20 | |
| Triceps Superset | D1) Lying Pronated Triceps Extension | 3 x 15 to 20 |
| D2) Bench Dip | 3 x 15 to 20 | |
| *Supersets consist of putting two different exercises together without taking a break. Perform the exercise pairs (marked "B1" and "B2") as supersets, so you'll complete one set of B1 and then B2 without taking any rest in between. Repeat untill all sets are complete. The same applies to exercises marked as C1&C2 and D1&D2. | ||
| WORKOUT 3 - QUADRICEPS, HAMSTRINGS, CALVES | ||
|---|---|---|
| EXERCISE TYPE | EXERCISE | SETS X REPETITIONS |
| Bilateral Push/ Knee-Quad Dominant | A) Barbell Squat | 4 x 20 |
| Bilateral Pull/ Hip-Hamstring Dominant | B) Barbell Romanian Deadlift | 4 x 8 to 10 |
| Quadriceps/ Hamstring Superset* | C1) Dumbbell Bulgarian Split Squat | 3 x 12 each leg forward |
| C2) Glute Ham Raise | 3 x 10 | |
| Unilateral/Quad Dominant | D) Dumbbell Walking Lunge | 3 x 20 each leg forward |
| Bilateral/Specialization | E) Barbell Standing Calf Raise | 5 x 25 |
| *Supersets consist of putting two different exercises together without taking a break. Perform the exercise pairs (marked "C1" and "C2") as supersets, so you'll complete one set of C1 and then C2 without taking any rest in between. Repeat untill all sets are complete. | ||
There are numerous ways to work the 3-day split into your week. Choose one of the following options that best fits your daily rhythm (we recommend option A: Alternating work/rest days)
| Day/Organization | A. Alternating work/rest days | B. 3 days on, 1 day off, repeat | C. 3 days on, 2 days off, repeat |
|---|---|---|---|
| Monday | Workout 1 + High-Intensity Cardio | Workout 1 + High-Intensity Cardio | Workout 1 + High-Intensity Cardio |
| Tuesday | Rest | Workout 2 + Cardio | Workout 2 + Cardio |
| Wednesday | Workout 2, Cardio | Workout 3 + High-intensity cardio | Workout 3 + Cardio |
| Thursday | Rest | Rest | Rest |
| Friday | Workout 3, High-intensity cardio | Workout 1 + High-Intensity Cardio | Rest |
| Saturday | Rest | Workout 2 + Cardio | Workout 1 + High-Intensity Cardio |
| Sunday | Rest | Workout 3 + High-Intensity Cardio | Workout 2 + Cardio and so on... |
