Muscle Building Workouts

Burst Muscle Building System – 3 Day Push Pull Legs Workout

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This is a 3 day muscle building split that uses the Burst training method.

The split is as follows:

  • Day 1 – Chest, Shoulders and Triceps (Push)
  • Day 2 – Off
  • Day 3 – Quads, Hamstrings and Calves (Legs)
  • Day 4 – Off
  • Day 5 – Back, Biceps and Traps (Pull)
  • Day 6 – Off
  • Day 7 – Off
Day 1
Chest, Shoulders and Triceps
Exercise Sets Rep Goal
 Bench Press  6  35
 Incline Dumbbell Bench Press  6  35
 Dumbbell Flye or Pec Dec  4  35
 Overhead Press  6  35
 Side Laterals  4  35
 Skullcrushers  4  35
 Cable Tricep Extensions  4  35
Day 3
Quads, Hamstrings and Calves
Exercise Sets Rep Goal
 Squats  4  35*
 Leg Press  6  50
 Leg Extension  6  50
 Still Leg Deadlift  6  35
 Leg Curls  6  50
 Seated Calf Raises  6  50
Day 5
Back, Biceps and Traps
Exercise Sets Rep Goal
 Barbell Rows  6  35
 Pull Ups or Lat Pull Down  6  40
 Straight Arm Lat Pull Down  4  35
 Cable Rows  4  35
 Dumbbell Curls  4  35
 EZ Bar Preacher Curls  4  35
 Barbell Shrugs  6  40

* For squats, rest 60 seconds between sets.

Mick Madden
Mick Madden is the primary content writer for Muscle and Brawn.
9 Comments
  • AravintH Mar 5,2015 at 6:00 am

    CAN I HAVE ABS SCHEDULE IN 3 DAY SPLIT…BRO

  • GANGDHARAN.C.S Dec 9,2014 at 8:53 am

    I need more vedios for arm

  • pete Sep 13,2014 at 11:12 pm

    200plus reps per session,,..???omg soreness

  • JZ Dec 7,2013 at 11:31 am

    Roughly speaking, how many calories does each day burn? (ballpark estimate)

  • kevin Oct 18,2013 at 1:50 pm

    I’m looking for a routine like this but 4days a week. Can i go with this one and on the 4th day i start over with day 1 ? Or would you suggest another routine.
    Thx and friendly regards

    • Mick Madden Oct 18,2013 at 9:04 pm

      Post your question up on the forum. We’ll try to help.

      • Sajith Oct 13,2014 at 5:32 am

        Lifting heavy weights cause your mucelss to grow fast .Lifting light weights but many times keep you looking good (Gets you ripped) at least that what I heard .Example of my biceps workout:I start by lifting 5kg. (20 reps) then 10kg. (10 reps) then 15kg. (5-8 reps) Then If I steel don’t feel that good pain I do these again.Anyone correct this if I am wrong.

  • Trevor Averett Oct 12,2013 at 9:02 pm

    Please be more specific about the burst training method. You touched very briefly on how to apply the system. Is there a particular rep percentage that is used on certain exercises? That to me would be the key to the entire system working.

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