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 |
