Home / Workouts / Muscle Building Workouts / Huge Gainer 3 Day Split
huge-gainer-workout

Huge Gainer 3 Day Split

VN:F [1.9.22_1171]
Rating: 3.3/5 (33 votes cast)

This is a simple but effective 3 day muscle building split for the late beginning to intermediate lifter. It is recommend that you use a schedule similar to the following:

  • Monday – Quads, Hamstrings and Calves
  • Tuesday – Chest, Back and Traps
  • Wednesday – Off
  • Thursday – Off
  • Friday – Shoulders, Triceps and Biceps
  • Saturday – Off
  • Sunday – Off

This workout uses the Rep Goal System. You can add in abdominal work after any of these days, based on needs and goals.

Day 1
Quads, Hamstrings and Calves
Exercise Sets Rep Goal
 Squats  3  25
 Leg Press  5  50
 Leg Extension  3  40
 Stiff Leg Deadlift  3  25
 Leg Curls  3  40
 Seated Calf Raise  3  40
 Standing Calf Raise  3  40
Day 2
Chest, Back and Traps
Exercise Sets Rep Goal
 Bench Press  3  25
 Hammer Strength Chest Press  3  30
 Incline Dumbbell Flye  3  40
 Deadlifts  3  20
 One Arm Dumbbell Row  3  30
 Wide Grip Pull Us  3  AMAP
 Barbell Shrugs  3  30
Day 5
Shoulders, Triceps and Biceps
Exercise Sets Rep Goal
 Seated Barbell Press  3  25
 Dumbbell Laterals  3  40
 Bent Over Reverse Laterals  3  40
 Close Grip Bench Press  3  30
 Cable Tricep Extensions  3  30
 Seated Dumbbell Curls  3  30
 EZ Bar Preacher Curls  3  30
Huge Gainer 3 Day Split, 3.3 out of 5 based on 33 ratings

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Need help building muscle or increasing strength? Join the FORUM => CLICK HERE NOW