3-Day Mass Building Split
The classic mass split: chest and triceps, back and biceps, legs and shoulders. Each group once a week with plenty of volume.
About the program
Each session pairs a big muscle group with its helper: after chest presses the triceps are warm, after rows the biceps. Compound lifts come first for 6–10 reps, isolation goes last for 12–15.
Three sessions a week with a rest day in between (e.g. Mon-Wed-Fri) leave plenty of time to recover.
Who it is for
Anyone who wants to build muscle and can train three times a week. Some barbell experience helps.
Muscles worked
Part of these collections
The plan, day by day
Pick your own weights: the last reps of each set should be hard but clean.
Chest & triceps
16 sets
Back & biceps
17 sets
Legs & shoulders
17 sets
How to progress
Eat in a small calorie surplus with 1.6–2 g of protein per kg of bodyweight. Use double progression: once every set reaches the top of the rep range, add weight.
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