3 Day Muscle Mass Workout

This 3 day muscle building split is going to add some mass to those bones. Couple this workout with a good diet and will gain a lot of muscle and strength.

Goal Of This Workout

The goal of this workout is to get you some meat on those bones. This workout is intended to be run for at least 12 weeks and honestly should be run for as long as you have goals of getting bigger.

Diet and Nutrition Tips

I would recommend going on a slow bulk for this routine to get the most out of it. It is easier to cut some fat afterwards than trying to make strength gains on a calorie deficit.

If you keep your weight consistent and need some tips to add calories into your diet, here are some of the best and healthiest ways to do so:

  • Butter
  • Cream cheese
  • Sour cream
  • Whole milk
  • Heavy cream
  • Cheese on everything
  • Protein shakes
  • Peanut butter
  • Olive oil
  • Extra dressing

These all add flavor and healthy fats to your diet. Personally, I prefer adding calories through this means instead of going to McDonalds and smashing a couple McDoubles.

You will feel better, have more energy, and your stomach will thank you.

Note: A little bit goes a long way, so be sure to know how many calories you are adding.

Recommended Supplements

Without a good diet, supplementation is mostly a waste of money. I will be the first to tell you to spend money on some good meats than a jug of protein.

For those who have their diets in check, here are the supplements I would use with this routine.


MTS Nutrition Clash

I personally like apple mango, but all flavors are good.

This is a great blend without too many stimulants.


MTS Machine Whey Protein: 5lbs

This is in my opinion the best tasting protein on the market. Period.

Great blend with no secrets, no amino spiking, and it is some of the best in the industry.

So far I’ve had Red Velvet, Cookies and Cream, and Key Lime. All are A+.

MTS Nutrition Protein


MTS Nutrition Machine Fuel

Marc Lobliner has his sweetening on point with these supplements.

I’ve used mixed berry and grape and I love them both.


Optimum Nutrition Micronized Creatine

I have a review of Optimum Nutrition’s Creatine and it’s a tried and true supplement. It will help with performance and recovery. I highly recommend this.

Cardio and Conditioning Schedule

Conditioning is one of the most important things you can work on to improve your lifts, endurance, and stamina. Improving conditioning also improves life out of the gym.

This particular routine focuses a bit on conditioning, core strength, and mobility.

Once you start lifting relatively heavier weights, you’re going to start breaking form because of muscle weaknesses, lack of conditioning/muscle endurance and mobility issues; so lets address them here.

Warming Up

For your pre-workout warm up, start by walking for 3 minutes and follow-up with a 30 second balls-to-the-walls high intensity sprint. Finish off with 90 seconds of walking.

This “shock” is going to prime your body to train hard and helps get your core body temperature up.

Post Workout Conditioning

I’m not big on citing research materials and I sure as hell am not interested in doing the scientific leg work, but doing high intensity interval training will help improve your muscle and strength gains.

The Plan:

  • 5 minutes brisk walking
  • 30 seconds jogging
  • 30 seconds walking
  • 30 seconds sprinting
  • 30 seconds walking
  • 45 seconds sprinting
  • 1 minute walking
  • 1 minute jogging
  • 1 minute walking
  • 30 seconds full sprinting
  • 1.5 minutes walking slowly tapering down to finish

Cardio and Conditioning Tips

This sounds like some special formula but it isn’t; this is a template, if you don’t follow it exactly, you’re fine.

What I want to make you aware of is warming up and priming your body for high intensity training.

Don’t get stuck on the numbers, if you have poor conditioning, add longer walk (resting) periods and strive to recover faster.

Workout Schedule

A sample workout schedule will look something like this:

  • Monday – Chest and Triceps
  • Tuesday – Off
  • Wednesday – Back and Biceps
  • Thursday – Off
  • Friday – Legs and Shoulders
  • Saturday – Off
  • Sunday – Off

3 Day Muscle Mass Workout

Chest and Triceps
Exercise Sets Reps
Bench 5 5
Incline Dumbbell Flyes 3 8
Chest Press Machine 3 12
Close Grip Bench 3 12
Skull Crushers 3 15
1 Arm Tricep Extensions 3 20


Back and Biceps
Exercise Sets Reps
Deadlifts 5 5
Pull Ups 3 8
Bent Over Barbell Rows 3 12
Cross Body Hammer Curls 3 12
Concentration Curls 3 20
Dumbbell Curls 3 12


Legs and Shoulders
Exercise Sets Reps
Squats 5 5
Standing Calf Raises 3 8
Front Squats 3 12
Seated Dumbbell Overhead Press 3 12
Arnold Press 3 10
Standing Bent Over Laterals 3 15

Workout Tips

Progressive Overload – Every time you step foot into the gym I want you to try to add 5 pounds to the bar or another rep to the exercise. The only way to get bigger and stronger is if you progressively add more resistance; doing the same weight will not help at all.

Get enough recovery – This routine is a 3 day routine because you need to recover between days to really see any progress. You can beat down your body every day in the gym but if you do not recover properly, you are just spinning your wheels. Growth happens in the kitchen and while you sleep.


Sharing is caring, and as always leave any comments or questions below!

195 thoughts on “3 Day Muscle Mass Workout”

  1. Thanks for sharing ! Split looks really nice…. can we use this split while trying to loose weight and if we couple it with cardio, will it help ?

    • Diet is going to be your best friend in regards to losing weight or gaining mass. If your diet is down pat adding cardio will increase the ability to lose fat. If you follow this program and add in some cardio you will lose weight. No need to go overboard with it, 20-30 minutes at a time is enough to get some weight off of you.

    • I prefer doing a 5 minute session before I start and then the 20-30 minute session post workout. The pre workout cardio will help get your nervous system ready, your body temperature up and will give you time to focus and let your supplements get circulated better (if you take any).

      Cardio post workout is great for active recovery and helps your body burn more fat for fuel. I did an article on that topic here.

  2. What kind of diet would you recommend for this workout for someone that wants to lose about 30 lbs of excess body weight and build some muscle? There’s so many different answers online it’s kind of overwhelming. Thanks,

    • The trick to losing weight is to eat less calories than you burn. That sounds simple, but in reality the type of foods you eat can make a difference on your body composition. There really isn’t a trick to losing body fat and building or maintaining muscle and strength, but you must be consistent with everything so you can see what works and what doesn’t.

      Find your baseline calorie needs and start eating a 200 calorie deficit and keep track of weight loss. Eat plenty of protein, a good amount of dietary fats and then fill the rest in with carbs. Supplementation isn’t necessary, but some BCAAs never hurt, and whey protein is a quick way to get in some good proteins.

      If you would like me to email you I can give you some better detail on what to work towards.

  3. Hey cutty I really like your work.

    I was wondering if you could give me some help.

    I work construction and also really enjoy hitting my bag so I burn allot of calories.

    Im 6’1 180lbs and im skinny, and would like to put on some muscle.

    I don’t think bodybuilding is for me, but I love to do pushups pullups squats anything bodyweight.

    My question is do I need to stop hitting my bag and doing other active things to put on muscle? or just eat alllllot of calories through out the day?

    If you get around to throw some advise my way I would appreciate it, Thanks allot.


    • Cam,

      Keep doing what you love, there’s nothing wrong with that. Add in some calorie dense foods throughout the day like drinking a gallon of milk a day or eating brown rice with every meal. You can keep doing what you’re doing, just eat more and you should start to see some increases in performance. Since you’re so active and you’re having a hard time getting enough calories, heavy cream in your protein shakes, sour cream, and cheese will be helpful for you.

      Always try to do one more rep in your exercises and try to progress some how. I actually wrote a body weight home workout routine you should check out here.

      If you have more specific questions, let me know!

  4. I would like to hit each muscle group twice a week. Would you recommend to do the above exercises on consecutive days? eg Mon, Tues, Wed, rest, repeat? Iam 6.1″ 90kgs, want to loose body fat and add definition. Thanks

    • Hitting muscle groups twice a week is fine, some people do not respond as well to hitting the groups twice a week versus once a week so just test and see how your body responds.

      Recovery is key here so find what will work best for you schedule wise.

      I may write an article and workout for those who would like to hit each muscle group twice a week. It will be set up to where one day you do the heavy compound lifts and the second time of the week will be isolation/machine workouts.

      Hope this helps!


  5. Cutty,

    A friend referred me over to this site and it has been very informative. What is the minimum amount of weeks you would recommend doing this workout for? I started doing the above routine this week.

    • I’m glad to hear you’re finding the site helpful! This workout is meant to be as long as it works. Depending on how long you’ve been training, this could be 6 months or it could be a year.

      I tell people to run a workout for 12 weeks and fully devote yourself to it. Don’t go three weeks into a routine and start changing things and adding in extra sets because you feel it works better. Run the workout for 12 weeks and record your results as you go.

      Some people may stall during the 12 weeks which is also normal, if you stall for 2 consecutive weeks, cut the weight down by 20% and start doing the weights at the reduction. This will lower the weight used which will give your body time to recover from the heavy weights just in time for you to break through a plateau.

      Good luck with the routine, if you have any questions feel free to leave a comment!

    • Congratulations, it’s a long journey but it is a fun one. You’re going to see some big changes in the next year or so if you keep at it!

    • Yes, adding 5 pounds a week is ideal. I would recommend purchasing some 2.5 micro plates if where you train does not have them. If you go up in 10 pound increments, it is going to seem like it takes a lot longer to progress. I’ve found that adding 5 pounds to the bar helps keep your nervous system in check and able to recover after every workout.

  6. Hi,
    I am 25 now but quite skinny and so was looking out to start some weight gain programs. Came across this. As a beginner, would you recommend this program to me? What else can I add into it?
    Also please guide me towards diet/protein supplement.


    • Since you are a beginner, any program you pick you will get great results. Check out this article on how to best get the most out of beginner strength gains, this article to make sure you aren’t making beginner mistakes, and this article is another great workout for beginners.

      For diet and supplementation you don’t have to worry about much, just eat healthy foods and eat plenty of protein. If you want to supplement with protein, a shake or two wouldn’t hurt, but if you have to eat off of the dollar menu at McDonalds because of purchasing protein, buying some chicken breast and ground beef is a better choice. Since you are quite skinny, stuff yourself with healthy foods and don’t be afraid of some potatoes and brown rice.

      If you have more questions, feel free to ask!


    • The routine was designed with balance and performance in mind. Adding in more curls won’t necessarily give you bigger biceps but if you wanted to add them in and do that, then feel free. There are a lot of heavy compound lifts on the legs and shoulders day, I would rather someone put the energy into the compound lifts instead of curls.


  7. Hi Cutty!

    Nice routine! I am going to start it next week as a follow up to my 5×5 stronglifts routine.

    I have 1 question:

    – Isn’t is better to combine biceps with chest and triceps with back? Because after a good chest workout your triceps are already weakened and the same goes for your biceps after a back workout. And that way you train your tri- and biceps twice a week 😉

    • Congrats!

      That is mostly personal preference, some people like to hit the smaller secondary muscles after the main lifts as a post exhaustion technique. There is also a pre exhaustion technique where you’ll do something like tricep extensions before you bench. It’s all preference and if you know you respond better to doing chest/bi and back/tri then feel free to swap them out.

      Good luck and let me know how it goes!


  8. Thanks for reply!!

    I think I give both options a try. Maybe I change them weekly for one month to check what feels better! 😉

    I keep you informed!

    Greetz from the Netherlands!

    • Cutty is going worldwide! 🙂

      A lot of my routines I create to give you ideas on things to try and see what works for you. Everyone works differently and I want to try to get everyone aware and try new things. Once you find out what works best for your personal growth, you can use it or we can go over some ideas to see if we can set something up that will work for you.


  9. Cutty:
    Still waiting on response.
    While following this routine can I continue my Martial Art training twice weekly?
    My MA sessions run a fast 45-60 minutes each and are also used as cardio.
    All training done at home.

    • John, you should continue your MA training twice weekly as well as the weight training routine. Be sure to listen to your body and adjust to your needs. I think as long as you get plenty of rest and healthy foods you are going to respond great. Remember it takes time to see results.


  10. Best chart I have ever seen, 2 months before I was just 50 kg, now after following the chart I have gained 70 kg, with solid lean muscular body, suggest me more for further improvement, keep me posted on my mail..

    • Simple and easy to execute. Any plan can work if you stick with it and progress. There’s no need to complicate things with supersets and dropsets and everything if you can’t even dedicate at the minimum 12 weeks to complete a routine.

      Stick with it!


  11. Hey there! Im starting this program soon but i have some questions. Should i use the same weight all 4 sets or how does it work?
    Thanks in forward

    • This one was of the first routines I wrote and I forgot to add in to check out the rep-goal system. Utilize the rep-goal system in this routine and you will be very happy with the progress. You work up to your work weight and use the same weight for each exercise. I find when you ramp weights (go up each set), it’s hard to progress as fluidly as you do with the rep-goal system.

      Be sure to ask any other questions you have!


  12. One thing with mass gaining is length of tension under weight, would you recommend throwing some sets with a few second negative on the reps in there? Or is the length of rest short enough? Thanks cutty

    • Time under tension is important which is why you do higher rep sets. I’ve had good results with all of the workouts I write. The forced negative reps and all of these super workouts like supersets and hugesets just don’t really help if you aren’t already past intermediate to late intermediate. Most people I meet who have troubles gaining weight doing “regular exercises” aren’t consistent with their reps and sets, they don’t add weight to the bar, they don’t eat enough, and they don’t sleep enough.

      Keep the intensity up, you are going to be proud of the results.


  13. Thanks for all the great advice. Quick question: I am trying to improve my incline press; can I substitue incline press/incline DB press/incline flies in this workout? If so, what should I do and what can I replace? Thanks again!

    • Replace DB Flies with an incline. I’ve had great luck with flat bench and incline DB personally.

      Let me know how it goes!


    • I can safely say any of my workouts would be great. My routines I design to have balance and use full range of motion exercises and compound lifts that are going to make you more athletic and able to do any sport. Of course once you get into the pros, there are more specific things you should work on, but I think any program would be great for you. Work on developing good form now before bad habits set in and you will be able to build a strong base.

  14. Should I aim to get 32 reps total in 4 sets? Is it ok to do a few more reps in the first set and a few less in the last, as long as I reach 32 total?

    Excited to start the routine!

    • Yes this was one of my first routines I wrote down before I got into the rep goal scheme. I’ve had a lot of great results from the rep goal, so just as long as you get 32 reps over 4 sets you are good to go. Most of the time you start out with a bunch of reps in the first two sets and then really start to burn out by the last 2 sets.


  15. Hey again Cutty!
    Friday ends my 10th week and so far i havent skipped any day and i have been persistent with my training, nutrition and well….50/50 with rest.
    Things are going great, ive gone from uber-skinny 51kg 21 yr old 173 cm young man to 58kg and hopefully will gain more.

    I wanted to ask if it is okay to change some exercises after 12 weeks are over?
    For example DB Flys – Incline DB Flys
    Close grip bench – Dips
    Skull crushers – Dumbell overhead press

    Pullups – lat pulldowns
    Barbell rows – dumbbell rows
    EZ curls – just a closer grip curls
    Preacher curls – dumbbell curls

    Dumbbell lateral raises – seated dumbbell side flys

    Those are the exercises i want to do the switch with after my 12 weeks. I really can´t get the feel with those exercises and i feel like i would get more out of alternative exercises….please let me know if it is okay to do the same plan for 8 weeks but with some exercises replaced with others and after those 8 weeks (total 20 weeks) i will change to a new training plan.
    Best wishes,
    PS! Sorry for the bad english!

    • Andres,

      Your English is better than most people. I’m glad to hear you’ve been sticking with the plan and really giving it a good run. Try the new exercises, some exercises for better for other people with different leverages, etc so as long as you are progressing in whatever lift, it’s going to help you.

      Run the program as long as it works and feel free to switch up exercises like this. Just be sure to progress in weights like you have been and it’ll be great. I’ve had people run the same program for a couple years (a different one) and they are still making progress. Just like they say, “if it isn’t broken, don’t fix it.” Meaning if you’re making progress, no need to switch it up.

      Good luck and keep in touch!


  16. Hey Cutty,

    I’m just starting this routine and I like how it’s going. I’ve seen a few posts regarding caloric intake and was wondering if you had a post that goes over the most beneficial intake values for yourself or that you’ve seen for others throughout the years. Diet is the one thing I’ve been lacking all this time and it has been holding me back greatly in terms of weight loss and defining who I truly am on the exterior. Currently I’m putting up 275 on the flat bench press and want to destroy 300 in the coming months. Athletically, I play soccer 3+ and do a good bit of HIIT cardio when I work out(so I’m pretty good on that track), and I’m incredibly flexible for my size and mass. I am really looking for a diet to drop the pounds and still retain the muscle and flexibility I have while improving the gains to come.


    • Ed,

      Congrats on the program and nice numbers, keep them up. If you are able to eat consistently, dropping 200-300 calories a day will help you cut fat and keep most of your muscle. Be sure to get plenty of protein and BCAAs can help too when on a cutting diet.

      Strength can be hard to come by on a cutting diet but it is possible, push as hard as you can and be sure to get plenty of extra sleep; since you’re on a caloric deficit, your body will take more time to recover. It wouldn’t hurt to have a day where you eat more calories than usual (~500 calories extra) this will keep metabolism going and also be a good day to look forward to.

      Ideally if you up the calories a bit you’re going to find strength go up, but eating too much will cause a bit of fat issues.

      Either way eating plenty of protein and cutting calories some will help get fat off of you and keep size.

      Any more questions, let me know!


  17. hello. great site and responses. i have been lifting for about 4 months and getting information as i move along. during that time period, i have been bench pressing and using dumbbells 5 days a week. i went from 15 to 40s in dumbbells and benching 65 lbs to 205 1rm. during that time period i did not work legs at all. i just got a weight set and bench for home. the bench has a rack that allows me to do squats and dead lifts. im not going to a gym or buying in bands or cables. can u recommend a program that that is just deadlift, squat, bench press, or other barbell exercises i can do with the equipment i have.???????

    • Most of the workouts written are barbell mostly. Let me go through and see if I have one that I use for people who use barbell only and I’ll get back with you on that!


  18. Hey Cutty
    Im currently doing my buddies work out and its not bad, I’ve seen some pretty good results but not much weight gain. I know it takes time and everything but I’ve been doing his work out for 2 months now and realized its only cut me up instead of put on weight. I was just wondering what you think of the 3 day on, 1 day off routine? Im 6’1 and weigh 205lbs and just wanted to know what you think would work best for putting on weight? Thank you!

    • Brendon,

      Any workout should help you get bigger, the diet is where you’re going to have to adjust. Looks like you’re going to have to start eating more. Check out my healthy living section it has muscle building articles and ideas for ways to get more protein, etc. If you already eat a lot and can’t really eat more, try to use calorie dense stuff like butter, heavy cream, etc in your meals to add flavor and calories. This will help you bulk more. Do this steady and slow and gauge by what the mirror and scale tell you and work from there.

      Let me know if you have any other questions,


  19. Cutty my man. This looks like a good routine. But how long. should I use? I generally use a routine for 6 weeks, is that apropriate for this one?

    • I usually say run a program for 12 weeks or until it “quits working.” I had someone running a simple 5×5 plan for building strength and mass and they ran it for almost 2 years before they started hitting plateaus with training. I would say 6-8 weeks minimum.

      Let me know if you have any other questions!


  20. I came across this workout when trying to change up my current 5×5 three day a week workout that was getting a touch old (squating three times a week and living with 24/7 leg DOMS gets tiresome).

    So far I am on to week 2 and am fairly happy with the exercise selections and the rep range. I have setup a excel spreadsheet that increases my weight 12.5% between sets and by 2.5% week on week. I hope that this variation won’t blow up the program?

    Cheers Cutty.

  21. Hey Cutty,

    First, great site! Love the stuff it gives me that extra motivation to train better, long may it continue!

    I have been doing this workout coming up to 3 months now and i have seen some gains, my weight has definitely gone up.

    I want to know, when do i have to start switching things up? And if i do need to switch, is it working on the same muscle group but using a different set of exercise?

    • Keep going as long as it works. There will come a point and you’ll know it when you can’t just progress like that and you have to switch things up but run with it while it stays working.


  22. Hi Cutty, greetings from Australia.

    Love the site and the no nonsense/fad approach.
    With this weekend do you see any negatives for swapping fridays day for wed?
    I like to get the legs out of the way as early in on the week as poss!

    • Hi Mat,

      Put the days in the order you like doing best, it will let you get legs out of the way so you don’t dread them on Friday haha.


  23. I don’t have access to a gym and all I have is a Smith Machine with 335# of weight and I have some dumbbells and a seperate Olympic straight bar and I really want to do CT’s workout. So my question to u is, is it possible? And if possible what would my routine consist of?

    • If you don’t have the stands to do squats and bench it’s hard to do any workout. If you find a workout you like, substitute whatever equipment you have. So if you can’t do an overhead barbell press, use dumbbells.


  24. Hi Cutty, and thanks for some great tips! I wondered if I can do this program with 3 sets of 8-12 reps, instead of 4 sets. I tought that i could start with a weight on 8 reps and work my self up to 12, before adding more weight? I’m 16, I’m skinny and I’m a beginner. Do you think it will fit me? I want to gain weight, build on some mass and get ripped!

    • The secret behind the 4 sets of 8-12 reps is it will help fatigue your muscles and help you really get some mass going. Beginners can pretty much go in the gym and do anything they want and make great gains. Check out my noob gains article for some other ideas man.

      Let me know if you have any other questions.


    • I usually try to deload every 3rd or 4th week. You will start to feel weak, have multiple consistent times training that you just can’t push the weight the same, could get sick and have a hard time to sleep.

      It’s good to struggle and you will fail, but don’t think you need to deload every time you miss some lifts.

      Keep pushing on man.


  25. Do the workouts have to be done in that exact order? Like if I don’t do the bench press first will it affect me if I decide to do it later?

  26. I think that everything said was actually very logical.
    But, think on this, suppose you were to write a awesome post title?
    I am not suggesting your content is nnot solid, but what if you added something that grabbed a person’s attention? I mean 3 Day Muscle Mass Workout – Cutty Strength is a little boring.
    You could look at Yahoo’s front page and watch how they create post titles to grab viewers interested.
    You might add a video or a picture or two to grab peope interested about everything’ve got to say.

    In my opinion, it mighnt bring your blog a little bit more interesting.

    • Thanks for the tips. I will admit that the first few articles I wrote were lackluster in their titles and content and I would like to think I’m getting better at everything.

      I would like to add more video and pictures to my articles.


  27. Don’t understand the method u say four sets per exercise do I increase weight on each set and after three weeks do I drop 10 pounds on the heaviest weight only .Could you please assist in understanding method

    • Your working set will be the same weight and then you increase each week 5 lbs.


      You bench 135 for 4 sets of 8 reps for your first week.
      Your second week you get 140 for 4 sets of 8.
      Third week you get 145 for 4 sets of 8.
      Fourth week you get 150 for 4 sets of 8.
      Fifth week you stall and cannot get 155 for 4 sets of 8.
      Sixth and 7th week you cannot get 155 for 4 sets of 8; drop down to 145 and start the process again.
      8th week 145 for 4 sets of 8.
      9th week 150 for 4 sets of 8.

      See how it works? You do all sets and reps at the same weight and then increase 5 pounds each week. If you stall and cannot hit a weight for 3 weeks in a row, drop it down 10 pounds and start the process over.


    • It’s best to run it like it is, but try it and see. Some people have an easier time to adapting to that type of work.

      Let me know how it goes for you,


    • Run this routine for at least 12 weeks. The only time you will drop weight is if you cannot complete all of your reps with that weight for 3 weeks in a row.


  28. After 12 weeks, is this good to do some kind of changes to program or start to same again? Thank you for guidance me. Is this 4 set and 8 rep using same weight always one week?

    • Thank you for the kind words

      Yes for the 4 sets of 8 use the same working weight for every rep. So for example, warm up on bench and then use whatever your weight is for 4 sets of 8 reps.

      If you run this for 12 weeks and you are still progressing as easily as you did in the beginning, I would recommend keeping at it. If things are working, no need to change it.


  29. hi cutty,
    i have one ask. for muscle growth (without extra fat) what is good recovery drink (commercial or making itself)?

    Thank you,


    • Jaakko,

      Protein shakes will be the best recovery drink. The protein absorbs much faster and helps shuttle nutrients to your muscles to start to recover. Having a shake or two a day will not make you fat if you maintain eating the same amount of food. It takes eating more calories than you burn to gain muscle; the way you get fat is if you eat a lot more than you burn.


    • You can add cardio if you’d like.

      I recommend a 5-10 minute warm up and a 15-30 minute post work out cardio session. I’m a big fan of people getting out and being active, so instead of thinking about getting on a bike or treadmill at the gym, try playing basketball, walking, hiking, or enjoying something outside of the gym that would be more pleasurable.

      If you have any more questions, feel free to ask!


  30. Hi, Cutty. Let me give you a congratulations for your excelent muscular and strenght develoment articles. I got a question. Does each body part only works once a week? I would like to try this routune but i don,t know if it works enough because each body part works once a week, but i think the only way to find out if it really works…..is doing it… wath,s your opinion?

    • There is a misconception that working body parts once per week is not optimal and it is false.

      Naturals can only recover so fast from workouts and this is something that a lot of places I’ve noticed don’t take into consideration.

      The gym, stress, no sleep, poor diet, etc all lead to how fast you can recover. If you train with a high enough intensity, training body parts once a week is enough.

      Thank you for the kind words,


  31. Hi Cutty.
    In rep goal training system how i decide the weight amount? For example bench press, 3 sets and rep goal 20. Must I use my maximum weight and if i get to the rep goal i can increase weight next time?


    • For a rep goal of 20, start with something you can get for a set of 8. It takes a session or two to figure out what weight will push you and help you progress.

      It’s always better to start a little low and move up than to quickly burn yourself out by starting too high.

      Once you choose a weight and you hit the rep goal, yes you increase the weight next time.


    • Strive for 5 pounds each week. If you don’t have 2.5 lb plates, look into buying some or make the 10lb jump and expect to stall sometimes.

      I highly recommend you purchasing a set of 2.5s if you don’t have any available.


  32. Hi Cutty.
    What do you think which is “better” program for muscle growth training? “3 day muscle mass workout” or “become a mass monster with this 3 day split”?
    Is 2-3 different movement per muscle group enough?
    Thank you
    Regards, Jaakko

    • Either would be good, but I did write Become a Mass Monster much later than the 3 day muscle mass workout so my choices in set/rep scheme was different. Choose one that appeals to you more and I think you will be happy with the results.

      If you’re natural than 2-3 different movements per muscle group using enough weight to really push yourself with the set/rep scheme is more than enough. Recovery is more important than the training.. if you don’t recover fully, that’s when you get into “overtraining” and you start hitting a plateau, getting sick, etc.


    • Yes sir.

      I am working on a template to go through and “fix” and update some of the workouts that I wrote when I first started so that they are all more complete and helpful.
      This is one of the first workouts I did for this website and I’ve progressed a lot as a writer, so be looking for changes coming soon!

      If you have any more questions, feel free to ask 🙂


  33. Hi cutty I’ve been doing weight circuits for the past 6 weeks but need to put in a bit of muscle and lose lot of fat so which of your workouts do u suggest? Thanx

    • It depends on your schedule. Here’s a 4 day routine I recommend and this is the 3 day routine I recommend.

      Clean up your diet a little and increase your aerobic activity and you should see some great results!


  34. Hey Cutty.

    I noticed you have no exercises for the abs or the core on this routine. Is there a reason for this? What exercises for the core would you recommend while following this routine?


    • The big compound lifts do wonders for your core. I would invite you to utilize one of your favorite ab routines. Planks are great and side bends do wonders for obliques.


  35. Hello Cutty,

    i’m rly excited about this program, but I find one question unclear for me.. As I was reading older comments, many times people wrote, that they are doing 4 sets with total of 32 reps, but in your Exercise Plan above, there are always 3 sets insted of 5×5 for main parts.. Did you update the plan during years or did I just miss something?

    • Petr,

      I apologize for the confusion. I did update this article to create a better well-balanced routine. This was one of the first articles I wrote and it was not up to par with my standards.

      Try out the program and see how you like it, let me know how it goes!


    • Apex,

      Thanks for leaving a comment, I’ve been having a few articles reverting back to original drafts, I’m not sure why. I changed it all back to what it should have been.

      Let me know if you have any more questions!


  36. Hey, I am really excited to try this program, but I do have a few questions. I noticed that my left arm is smaller than my right arm. Will this workout make this problem worse? And my last question is will this workout work for a 16 year old teenager like myself who wants to build muscle and have a better physique?

    • Kyle,

      As long as you strive to progress and eat the right foods, you’ll definitely build muscle and get a better physique. For the arm situation, you may try to add an extra set of anything on that arm to help try to build it up.

      If you have any more questions, just ask!


  37. Hi, I want to try this program but before I do, I just have to ask one question. I just started working out a few months ago and what people and websites have been saying is that if you want to build muscle, you need to stay around the 8-12 reps area but your program requires 15 and 20 reps. I was just wondering that, if I want to get bigger, will the 15 and 20 reps affect how much muscle I build?

    • Ronathan,

      You can build muscle doing triples and sets of 5.. it’s all about the application. Higher rep ranges from 8-20 are great because it pumps more blood to your muscles, helps break down the tissue and gives your body a chance to repair these muscles so they are bigger and stronger. Without proper recovery and nutrition you won’t build any muscle regardless of your rep range. It boils down to preference over anything.. Some people don’t like doing 15-20 reps on sets because of the pump and pain it induces. I invite you to try it out and see how you like it.

      Let me know if you have any more questions!


    • In a way, yes.. But here’s how you can swim and get bigger: Eat more.

      If you like to swim or swim to increase conditioning, if you want to get bigger you simply have to just eat more. You burn a lot of calories swimming so make sure to slowly increase food intake so you notice you are gaining weight and not losing it. You are being very active so you aren’t going to just get fat like a lot of people believe… The only way you would is if you started adding like 1000 extra calories a day.

      If you have any more questions, let me know!


  38. Hey cutty!
    I am a 16 year old male weighing at 165 pounds and 5 foot 8/9ish. I would guess that I am around 15% body fat. I want to get bigger muscles, however my stomach is already pretty big. I am worried because I know that you have to eat more in order to gain muscles, but I don’t want my stomach to get any bigger as a result of eating more….I don’t know what to do please help xD

    • Perry,

      There’s two ways you can go about it – 1.) Cut a little bit of weight and then slow bulk, 2.) Increase activity and conditioning and eat a little more than you have been to maintain weight.

      Either way will work, it’s more the mindset you have. If you’re ashamed or have self confidence issues because of your stomach, it might do you best to increase conditioning and cardio work and clean up diet some to start cutting some weight and then slow bulk up. If you are okay with how you look and want to start burning fat and slowly building muscle, start cleaning up your diet, get plenty of protein and eat maybe 150 calories more a day than normal, increase cardio/conditioning and you will see some changes over time.

      Either way will work if you watch the scales weekly and more or less look in the mirror. If you start gaining a lot of weight and you look like you’re gaining fat then dial down calories a little bit, etc.

      I think you’d benefit just cleaning up your diet and exercising more along with weight training.


  39. Thnx for replying so fast cutty! So do you think my schedule is good enough for your option #2? My workout plan: Your workout on the same days + swimming for an hour on Sunday and walking my dog for 45 minutes-1hour everyday. I just added the swimming aspect after you replied so that is my extra cardio/conditioning.

    • No problem. I think with the added exercise and just cleaning up diet some you should be able to see some great results in about 12 weeks. When I say clean up I mean try to cook more meals, cut out some sugary drinks, etc.. You don’t have to give up all your good foods but sometimes eating a chicken breast instead of some chips will definitely help with your overall build.


  40. I have one question. How do you know if you are gaining weight from fat or muscle? I have been following your workout for about 3 weeks and I have been eating more. When I weighed myself, I had gained weight and I don’t know if it is from fatvor muscle.

    • A lot of it comes down to figuring out your body. You can get your body fat measured a few ways, most of them aren’t extremely accurate, but doable.

      It will take longer than 3 weeks to tell unless you’re gaining more than a couple of pounds per week. I would say unless you are really overweight to keep going with it (if you are 1-2 pounds gained per week), maybe clean up diet about 100 calories and see how that gets you. You’re going to gain some fat and some muscle when you bulk… you just don’t want to gain weight so rapidly that it’s mostly fat. I don’t really have anything to go off of but if you get a little more specific I may be able to help more.


  41. Hi, have a question. I am a 16 year old teen and my primary goal is to build more muscle mass. As my body is fat-wise, basically my love handles are the biggest problem. If I were to choose to bulk up, will my love handles disappear because of muscle gain? Or will it just grow bigger? Thanks a ton!

    • Albert,

      Since you are young and your metabolism is running on high, I don’t recommend trying to cut weight. Increase physical activity and improve your conditioning, clean up your diet the best you can, and start lifting weights. Increased activity and cleaning up your diet will help get rid of those love handles and you’ll be able to start building muscle as well. If you start losing weight, keep protein intake as high as you can so you spare muscle and slowly add in calories to maintain weight. If you start bulking, the love handles will get bigger.


  42. Hey cutty! I want to incorporate some overhead pressing in this routine…but I don’t know where and what exercise to replace?

    • Adrian,

      This routine already has Arnold Presses and Seated Dumbbell Over Head Press, did you mean you wanted to add more or different exercises? You could always replace one of the exercises you had in mind or you could add something else if you wanted more shoulder work.


  43. Hi Cutty! I am thinking of adding some reps of punches with dumbbells after every workout. How would this influence this routine? Would it be good or bad? Thanks!

  44. Hi Cutty. I’ve been following this workout now for the past 12 weeks, and am pleased to say that finally there have been boundaries that I’ve managed to break down. My Bench Press has increased by 22.5kg, Deadlift has increased by 40kg, and Squat by 20kg.

    Having been working out now for about 20 years, and gaining a Personal Trainer qualification a couple of years ago, it’s been a great learning curve (and change) to be following a workout based more around the 3 basic compound Powerlifting movements, rather than the general mish-mash of throwing in loads of different bodybuilding type exercises and hoping for the best.

    I’ve finally reached the 200 pound barrier (in bodyweight) that I’ve also been aiming for, for a long time now. Since starting this workout, I’ve gained 6kg’s in bodyweight!….and about that much and more in confidence.

    I do, however, have one question that I’d like to run by you :

    I feel I’m reaching my max weights on the big 3, and am having to reduce reps, and aim on building them up each week, instead of adding weight. I’m also getting a bit of an ache type pain in the knee and shoulder joints, so feel I need to ease off, instead of continually aiming for increasing each week.

    So do you think the following would be a good idea? :

    I was thinking of maybe periodising the plan. For instance, Week 1 the weight would be reduced to about 60% of the current weight I’m using for the 5 reps max, Week 2 would be 80%, and Week 3 would be 100% (at 5 reps). After Week 3, I would then return to Week 1, and begin the cycle again, this time increasing the load on each week.

    What would your opinion be?

    Thanks in Advance,

    • Dave,

      I’m so happy to hear all of the progress you’ve made. You’ve definitely put in the hard work and it’s paid off. You sound like you are starting to hit the point where normal progression just isn’t going to work. I would definitely start working on periodization and adding in deload/speed weeks. I think you would be able to start putting up more weight and consistently building strength instead of pushing yourself well past the limit of being able to recover properly.

      Let me know what you come up with,


    • Thanks for the quick reply Cutty, and the kind comments. I’ve been looking in to the deload/speed weeks, and periodization, and am somewhat starting to feel a tad baffled by it all, at times.

      My mind seems to be struggling to come to terms with not aiming for my max weights, and progressive overload on each workout; and so I’m starting to feel concerned about the fact that it’s going to take longer for me to reach higher goals.

      However. The other voice in my head is telling me that by backing off on a deload week, I’ll be able to recover better, and therefore get a better chance at avoiding injury, AND increase the weight more (in the long run).

      One thing I do have coming up, that will help, is that I’ll be on Holiday for a week starting from Saturday, so I’ll at least be getting a week off from training all-together….possibly two.

      I’ll probably make my decision when I come back, but my head is thinking already that it may be a good option to start back at a slightly lower weight, to give my body a chance to get back in to it, without over-training or injury. Once I’m back to where I am now; which should only take a few weeks max; I’ll see if I can push myself more. If the answer is Yes, then it looks like a deload/speed week would be a good option for me, as the Holiday would have proved to be have been a worthwhile break. If it’s a No, and I can’t seem to push any further on the weights, then I’ll have to take a deload week, and try the periodization cycle I was thinking off in the first place.

      Thanks again for the great advice, and brilliant program.

      Oh, and just a heads up for the people who are asking whether their abs will deteriorate during ths Mass Workout program. The answer is NO. Incorporating the main staple exercises; Squats, Deadlift, and Bench; you’ll be using plenty of core stabilisers to assist in your technique. I can promise you that I have never done a short program, where I have sweated more in my entire life. THIS WORKOUT BURNS CALORIES!! So don’t worry about getting fat, and losing your abs – it won’t happen. 😉

    • Deloads are the best thing you can do for your body. When you get lifting maximal weight, your body just doesn’t keep up with recovery. The goal is to increase your power output so when you have the lighter periods, you generally will do a little bit more volume.

      I know many elite lifters that spend all year chasing 10-20 pounds on their bench, etc… Once you get to intermediate or later, the pounds don’t just come like they used to unfortunately.

      Thanks for the testimony as well 🙂


  45. Hey Cutty

    I’m a 20 year old student and need to put up some mass for my passion: Rugby. I’m 6.27 feet tall and I weight about 187 pounds. I can only go 3times/week to the gym and I don’t know of this is a good program for me. Thanks a lot. cheers

    • Raph,

      Rugby is a hell of a sport! This routine or any that you find here would be a good choice. If you’ve been maintaining weight for a while, I would recommend upping your calories 200-300 a day for a month to see how you progress. This is a small amount and will help you get stronger, build muscle, and not put on much (if any) fat.

      The most important part for you specifically to focus on is to progressively overload the weight so always strive to add more weight the next session or do one more rep. You’re obviously athletic so you just have to put your nose to the grind and go for it. Check your weight progress every couple of weeks to make sure you are at least maintaining, but don’t worry if you may lose a pound or two throughout the process; it may just be water. As long as the overall trend is slow weight gain, you’ll be ok.

      Good luck man, if you have any more questions, just ask!


    • Thanks a lot for the reply ! I think i will follow this program and see how it goes. The other days of the week i have a 2hour training (cardio). Should i keep a strict diet or eat just like always ( healthy of course) ? Do you think i should take supplements like whey protein ? When is the best time to take them ? One last thing , i’m afwull at doing pull ups, could you recommend an other exercise ? Thanks a lot Cutty, really appreciate your help !

    • Raph,

      I wouldn’t change anything diet wise for now. If anything eat a little bit more like I said, but no need to completely change everything. If your diet is okay, I don’t think you have to use supplements, but getting the extra calories from a protein shake or two would be good. There’s not really a “best” time, just getting them in is good enough. Drinking one after working out never hurt, when you first wake up is cool or when you go to bed.. Really there is no better way to take it so just make it easy for you to consistently take.

      Try to start doing pull ups on like the smith machine.. raise the bar up to about your chest height and lock it in, put your feet out in front of you and then basically do an inverted row. Here is a video on what I mean. Other than that I would say to use a machine assisted pull up machine or buy some bands and use those for assistance.

      Let me know how it goes,


    • Raph :

      If it’s any consolation, I’m useless at pull-ups too. I actually only manage to just get 3 sets of 4 reps….and I mean JUST.

      However! As my bodyweight has been increasing more consistently with this workout, I’m using the excuse that I’m trying to pull up more weight.

      The pull up is a damn useful exercise if you just keep at it though – my back has gained great width and thickness doing just those 4 reps; so keep at ’em if you can mate.

      (Sorry for butting in Cutty)

    • I encourage people to share their experiences and tips, so no need to apologize, Dave 🙂

      Pull ups are weird.. I know people who deadlift 2.5x bodyweight but have trouble doing a few pull ups. If all else fails, lat pull downs are always there for you 🙂

    • Thanks both of you. I will try this exercise out and lower the bar each time and see how it goes.Cutty, Is there any way to keep in touch via e-mail if further questions? Thanks a lot ! Great help.

  46. Heey Cutty,

    I’m back!

    I skipped over to the Powerbuilding workout, but if I’m to be honest, I so much prefer the basics, and layout of this routine.

    There is a slight problem though…..having dropped a fair chunk of the weight from the bar, and concentrating more on the execution of the exercises, I was hoping that I would be able to get back in to squats; as I had that horrible twang before my holiday last month.

    On Thursday night though, I could still feel a slight pain in my right quads whilst performing squats, and front squats.

    I’m a bit reluctant to continue with these exercises at the moment, and would prefer to look for alternatives – better to be safe than sorry, in my world. Something I was considering was to replace squats with leg presses, and front squats with leg extensions. That way, it’s possibly using a safer method, in my opinion.

    I would appreciate what you think though, and if you can come up with any other alternatives.

    Your friend,


    • Dave,

      Glad to hear things are going well for you. I would get your leg checked out in case you’re developing something that may get worse later. I think you have it figured out and you should run with it while you can. Let me know what you find out about the leg, I sometimes have problems with my knee as well.

      Have a nice weekend,


  47. Hi Cutty, i’m 29 years old and i’m about to head to the gym in 45mins.
    I am kinda skinny, and i don’t feel comfortable with my body. i don’t feel beautiful. and i’m ready to make that change at any cost! Plus i have a fat belly :/ yep that’s pathetic i know.
    Will this 3 – day workout guarantee me a change? will i see a slight difference, umm before new year?

    • The only way it will guarantee you change is if you hit it hard, stick with it, progress with the weight and clean up your diet. The belly will start to work itself away once you start training and cleaning up what you eat and you will start to build muscle once you start eating nutritious foods and getting plenty of protein in.

      The only guarantee anyone can give is that they go to the gym and get it done. What you eat is going to determine your body composition so use that “by any means necessary” attitude and kill it in the gym. Learn to cook, get plenty of protein, and make sure you’re eating enough nutritious foods to start building muscle. I would recommend doing the HIIT cardio to help with the belly.

      I think people will start noticing a change in your body before new year. I’ve noticed it takes people ~12 weeks to notice a huge difference in their bodies. I bet you’ll notice clothes fit differently before anything.

      Good luck and keep me updated,


  48. Hi,

    I’m 43 and still cannot decide myself which program to choose and I hope you can point (motivate) me in right direction. I would like to try 5 Day Gym Workout Routine for Men or 3 Day Muscle Mass Workout but I’m stuck. I’m in good shape, no pain, can run and got enough time. Please can you suggest me something?


    • Bruno,

      I would choose the workout that is the most opposite of what you are used to doing. Switch it up a bit, have some fun, and make some gains. Hopefully that helped, if not I can help you choose based on some goals.


  49. hey Cutty, just wondering on the diet end. Are we talking carbs(potatoes, rice) every meal? Im doing protein and veggies at everymeal,will that be enough to build muscle?

    • Yes as long as you’re eating more calories than you are burning, you’re going to build muscle. Eating clean foods like potatoes and rice vs a bigmac will help keep fat gain to a minimum.

      If after a couple of weeks you don’t gain a pound or 2, start adding a few more calories in. You’ll soon be able to read your body so you can adjust accordingly.


  50. Is it best to progress on weight EVERY week or like maybe every 2 weeks on a program like this? I’m accustomed to Full Body, Upper/Lower workouts where you add weight almost every week.

    • It depends on how long you’ve been lifting. If you’ve been lifting 2+ years it may be better to try every 2 weeks because once you get past the “beginner” stage, it’s impossible to linearly progress. I would stick with adding every week until you hit a plateau, then deload and then start doing once every 2 weeks.

      Hope this helps!


  51. Hi,been working out for close to 40 years,I’m 57.Your workout looks great,I need a bit of a change .Quick question,when do you recommend doing the cardio,I’m leaning towards after my workout on the same day,when do you recommend doing it.Thanks,have a great day.

    • You can add abs whenever you’d like. Everyone that I’ve had run a routine similar to this always told me how their abs are sore from the compound lifts so just add in what you like whenever. Some like doing something every workout or some prefer to do one day with a few different exercises. If you do a single day I would recommend on bench day or on squat day.


  52. If you cannot do the complete number of reps by the 3rd or 4th set, should you lessen the weight so that you can complete them all, or stop at failure, rest and move on to the next set?

    • If you get to that point you may want to dial back the weight a little bit overall. I generally would say to just stop and make note and move on but I’ve also had people who would do about 60% of the weight for a final set to finish off.

      The goal is to not fail these sets. Eventually you will have to switch up and go to periodization instead of a linear progression but that doesn’t happen until a couple years into training.


    • Also, should the exercises be followed in order, or can you alternate from chest to bicep…or shoulder to tricep?

  53. Hey Cutty

    Just stumbled upon your site while looking for a new program. Took the last month and a half off due to being sick and on medication. Very motivated to get back. Been training on and off for 10 years or so. Im 6 feet 212 lbs but need to build some more muscle and cut some fat. Im hoping this program will help. I just was wondering on day 1 for chest you have bench, then incline flyes then chest press machine. I was always under the assumption that bench and chest press machine were the same. Is one of these supposed to be inclined? Also how long should each day take to complete in the gym?

    • The chest press is supposed to be more like a burnout set rather than trying to target another angle. You could do the incline press if you desire as well.

      I would say that you can get this done in an hour regardless of conditioning level.

    • That more or less depends on your conditioning level and overall health. I would try and see. If you start feeling too fatigued and weak then I would cut down to 1 day and see if that will help.

      It all has to do with how fast you recover, so someone relatively new would not be able to do something like that vs someone who has been lifting for years.

  54. Great program. I ran it for 12 weeks gained 10 lbs and a lot of strength. Now I’m ready to cut a little to reveal the mass

  55. Hey Cutty,

    Can I do 2 consecutive days(Sat-Sun-Wed) instead? and is it fine if I do Chest/tricep on Sat, then Leg/delts on Sun, Back on Wed? I just feel more comfortable in this routine more.

    Could you please tell me the disadvantages of this routine?

  56. I’m 40 years old and just got back into the gym after a long period away. Been 6 months now and have lost 26lbs. Body fat is now around 15.5%. Seem to have hit a plateau. Have been doing a 3 day split ( Push, Pull, Legs). Usually do 6 workouts in 8-9 days. Lots of Hiit cardio. Need advice to get past this plateau and put on muscle. Weight and body fat seem to be hovering around the same numbers for the last 3 months. 5’8″ 164lbs. Thanks

    • What do your calories look like? Small macro manipulations can help with a plateau. Maybe take a week from regular lifting, go into the gym and work a 60%, drink a little more water, and spend time resting up.

      Get in a few extra calories to help rebuild all of the stress and long calorie deficit and hit the ground running. Sometimes something we eat disrupts our bowels, you could be holding onto water, etc. Don’t give up and keep maintaining a consistent diet and training.

    • Only as much as you need. 45-60 seconds for big compound lifts, 30-45 for smaller exercises. If you need more that’s fine.. It all has to do with work output and conditioning. Strive to have shorter rest periods.

  57. Am I meant to do the workout as it’s stated, or should i alternate from 1 muscle to another e.g on a triceps and chest day:
    Do chest exercise then do triceps exercise, then do chest exercise, then do triceps again etc.
    Also is this a good workout for someone who wants to get toned/ lean muscle mass?

    Thank you.

    • It doesn’t necessarily matter the order other than getting the big lifts out first. Your big compound lifts take the most energy, so perform those first and finish with the smaller lifts.

  58. Ayubowan all the way from Sri Lanka (that’s greetings in sinhala)
    First of all I wanna thank you for this amazing workout plan. Done with the second week and I can already see some great results. What I wanna know is how much rest time do you recommend between sets and exercises. Also sometimes when I do arm workouts like cross body hammer curls, One arm (preferably right) hits all the reps where as the other can hit like 2 or 3 less. Could you maybe tell me why that is?

    Thank You

    • Greetings! Rest only as long as you need to, but if you have to rest longer than others, that’s fine. Once you start learning to read your body you’ll know when the time is right. You won’t have to sit and stare at a clock, etc. But for compound lifts try 60 seconds between sets and 45 seconds between smaller lifts like the cross body hammer curls.

      One side of your body is dominantly stronger than the other, this is normal. You could always finish everything as you can and then at the end grab a lighter dumbbell and throw in another set for the extra volume to help try to balance that out.

  59. Thanks, would you say this is a better work out them a full body one? I used to do full body but then I stopped because it took too long and I couldn’t fit cardio at the end of my sessions.

    My goal is to get toned/ripped and I weight at 190lbs/6’3

    • Cutty,
      I like this entire workout, but is do you have any option full body routine?
      What I like is that if something comes up and I miss a day I can make it up and still hit everything.
      With a 3 day split if I miss there’s no window to make it up.
      If you think this will give me better results then I’ll work with it.
      Thanks for answering.

    • I’m getting back into the swing of writing and getting content out. Check back shortly, I’ll have some new workouts and I’m going to revamp and improve all of my current workouts. Most of my workouts, the general lifter could essentially do Mon/Wed/Friday but miss a wed and do Mon/Thurs/Fri and still be fine. Learn how to listen to your body.

      I’d suggest running the routine and if you have to miss a day, make it up and resume as normal. See how you feel. I don’t usually recommend training the same muscle group two days in a row, so if you have to do deadlifts and squats, try to do a variation of one. So, maybe try sumo deadlifts instead of conventional and then you can do your normal squat day. The more you start to learn your body, the more you’ll be able to be versatile with your training and progress.

  60. What is going to be the best program for me being 6’7′ and trying to gain overall mass? I am currently only 201Lbs 🙁 I have been up and down in my training and have gone from as low as 175-215 but have never been able to get past 215.

    • Consistently using any workout and eating more nutritious foods is the answer. Seriously Justin, I have friends that aren’t as tall as you but are holding 225-250lbs and sub 19% bodyfat just by being consistent and eating enough food.

      If you’re having troubles eating more food, start adding a little bit more fats – you know, cheese, sour cream, olive oil. Don’t be afraid of the nutritious foods. They are what pump us full of life.

      Strive to lift one more rep or add 5 pounds to the bar every week and you’re going to make progress, I promise.

  61. Hi,

    I have been lifting for a number of years now but naturally have quite skinny arms, so would you recommend lowering the reps for any of the bicep and tricep exercises? Thanks.

    • I think weight manipulation does more than rep manipulation. If you are weaker in something, it’s best to attack it to make it stronger. I’m not saying you should do countless arm exercises, but many exercises here also carry over into others. So the stronger your curls are, the better you can stay in your groove on bench.

      I never really put a lot of emphasis on my arms other than for performance and I’m certainly okay with it.

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