Skip to main content

Mass & Size 3 Day Training Plan

mass-and-size-training-plan3.jpg

Reach your Mass & Size goal with Maximuscle

This Maximuscle 3 day Mass and Size training plan is designed to help with bulking up and improving muscle size. Bulking training regimes such as this one involves training with moderate reps and high weight.

Day1

Exercise (all 80% of 1RM) Reps Sets
Barbell Bench Press - Medium Grip 6 to 10 4
Decline Dumbbell Press 6 to 10 4
Incline Dumbbell Flyes  6 to 10 4
Biceps EZ Barbell Curl 6 to 8 4
Inclined 45 degree dumbbell cur 6 to 8 4
Ab Crunches 20 3
Reverse Crunch 20 3

Day 2

Exercise (all 80% of 1RM) Reps Sets
Pull-ups (neutral grip) 6 to 8 4
Barbell bent over rows (underhand close grip) 8 to 10 4
Single arm dumbbell rows 8 to 10
4
Cable Straight Arm Pull Downs 8 to 10
4
Parallel Bar Dips 8 to 10
4
Cable Triceps Extensions 8 to 10
4
Decline EZ Bar Triceps Extensions 8 to 10
4
Donley Calve Raises 15 4
Seated Calve Raises 15 4

Day 3

Exercise (all 80% of 1RM) Reps Sets
Barbell Deadlift 8 to 10 4
Barbell Back Squat 8 to 10 4
Leg Press 8 to 10 4
Leg Curls 8 to 10 4
Walking Dumbbell Lunges 20 4
Dumbbell Shoulder Press 8 to 10
4
Cable Lateral Raise 8 to 10
4
Leaning Dumbbell Lateral Raise 8 to 10
4
Twisting Crunches 15
4
Back to Article List

Categories

Latest Posts