Muscle Building Workouts

Huge Gainer 3 Day Split

huge-gainer-workout
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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
Mick Madden
Mick Madden is the primary content writer for Muscle and Brawn.
1 Comment
  • Chris Jan 25,2015 at 8:35 am

    Can you provide links for the exercises as I am unfamiliar with a few of them? I have been doing SL for a year and am looking to mix things up.

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