3 Day Muscle Mass Workout

Get Jacked With This 3 Day Muscle Mass Workout

In This Article

As 2021 comes around, there’s no better of a time to build muscle mass and get in shape.

This workout is a 3 day split routine for mass building. If you want to get the most out of this workout, you will need to make better nutritional choices. If you do, you’ll build muscle, get stronger, and most importantly, get healthier.

Workout Goal

The goal of this workout is to improve your conditioning and put some meat on those bones. You should plan on running this routine for at least 12 weeks — if you are progressing, there’s no reason to stop. If you aren’t progressing, have you tried a deload lately?


Tackling our conditioning while we lift will improve our work output capacity. That means bigger lifts, ability to do more reps, and no more getting flop sweat after slugging up a flight of stairs.

Diet and Nutrition Tips

Honestly, the diet and nutrition choices you make will determine how much muscle you will build — lifting weights is only part of the equation.

That being said, a slow bulk for this routine is recommended. If you’re wanting to build the most muscle possible, you’ll need to eat a surplus of calories. It’s up to you to make sure they aren’t candy bars and soda.

Bodybuilding Nutrition

Eating a few hundred extra calories a day of nutritious foods or a protein shake allows your body to build more muscle. If you are burning all of the fuel you provide your body, how is it going to build muscle?

It’s easier to cut bodyfat after a slow bulk than it is trying to build muscle and strength on a calorie deficit. It’s possible, but you will benefit the most if you are in a calorie surplus.

Log Your Food

I’ve lost a lot of weight, gained a lot of weight, and built a fair amount of muscle and strength. Logging your food is imperative to achieving your fitness goals.

If you log your workouts and log your food intake, you have a running log of what’s working and what isn’t. It’s the difference between making progress and thinking that you’re doing something wrong (because you are).


I would recommend using MyFitnessPal. It’s the easiest that I’ve used. Pen and paper is great, but you can scan an item or search their database for what you’re eating. It helps remove human error or erroneous google searches.

Slow Bulk

Once you have dialed in on the calories it takes to maintain your weight, it’s time to add calories to your diet.

Now is the time to add 300 to 500 calories per day to that diet. The more calories you eat per day will equate to weight gain — this is not a fat loss workout.

You will gain weight and if you eat reasonable foods, it will be a fair amount of muscle and just a little bit of fat.

Learn to Cook

I can’t stress how important it is to know how to cook for yourself. If you can’t directly control what goes into your mouth, how can you expect to see better than average progress?

Healthy Foods

It’s not hard to cook — if you want me to post some articles on cooking, just let me know.

If you “can’t possibly eat more” per day, here are a few nutritious choices you can add to most meals to get some extra calories in.

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

These all add flavor and healthy fats to your diet. Nutritious fats are a great choice if you can’t get extra protein.

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

Recommended Supplements

If you’re not going to eat decent, supplements will be a waste of money. It’s more important to spend that money on extra meats, veggies, and fruits than a jug of protein.

But if your diet is somewhat dialed in and you are making progress, supplements can help. A solid pre-workout can give you more energy and focus, protein can be a quick digesting post-workout drink to help with recovery, and creatine will improve your workout performance.


Optimum Nutrition Gold Standard Pre-Workout is a great choice for pretty much anyone. It mixes well, tastes alright, and isn’t so stimulant-heavy that it makes you shake terribly.


My choice for protein is MTS Nutrition. I just picked up another 5 pound jug of vanilla whey and it tastes great. Every flavor of anything I’ve ever had of MTS’ creations have been amazing.

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, Vanilla, Chocolate, Cookies and Cream, Peanut Butter Cookies and Cream, Birthday Cake, and Ice Cream Sandwich. All are A+.

MTS Nutrition Protein


MTS Nutrition Machine Fuel

Like I said, 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

A tried and true supplement, creatine helps with performance and recovery. I highly recommend this for maximal progress. Check out my review of ON’s Creatine.

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 outside 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. As your body gets gassed out, your lack of conditioning, muscle endurance, and mobility all become an issue.

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. There’s no need to spend 30 minutes on cardio. Save your energy for the weights you are about to destroy.

Post Workout Conditioning

You don’t have to slog along on the treadmill for 30 minutes after your workout to benefit from heart-healthy cardio and active recovery.

Once you’re finished lifting, jump onto a machine and perform a high-intensity interval workout. Check out the link if you don’t know what a HIIT workout is, but below is a simple 15-minute routine that would work well.

HIIT Workout:

  • 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

Warming up is important to prime your body to lift some heavy weight. You don’t need to spend half an hour on a treadmill and stretching to get warmed up.

If your conditioning is poor, don’t get stuck on the numbers. If you need to add longer resting periods or you can only sprint for 15 seconds, that’s fine. The goal here is to push yourself and improve.

Post-Workout Mobility

3 Day Muscle Mass Workout

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
Chest and Triceps
Exercise Sets Reps
Bench 4 15
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
Decline Situps 4 20
Face Pulls 3 15
Back and Biceps
Exercise Sets Reps
Deadlifts 5 10
Pull Ups 4 8
Bent Over Barbell Rows 3 12
Cross Body Hammer Curls 3 15
Concentration Curls 3 20
Dumbbell Curls 3 12
Dumbbell Shrugs 4 15
Romanian twists 3 20
Legs and Shoulders
Exercise Sets Reps
Squats 4 12
Standing Calf Raises 3 15
Front Squats/Goblet Squats 3 12
Military Press 4 12
Arnold Press 3 10
Standing Bent Over Laterals 3 15
Planks 3 ALAP
Weighted Walking Lunges 4 12

Workout Tips

ALAP – This stands for as long as possible.

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!

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197 thoughts on “Get Jacked With This 3 Day Muscle Mass Workout”

  1. 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?

    1. 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,


  2. 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?


    1. 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.


  3. 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?

    1. 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.


  4. 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.

    1. 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!


  5. 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.

  6. I see no workouts for Abs. If i was to add a workout for abs what would you recommend + What day?

    1. 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.


  7. 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?

    1. 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.


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

  8. 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?

    1. 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.

    1. 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.

  9. 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

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