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. 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?

  2. 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

    1. 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.

    1. 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.

  3. 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.

    1. 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.

  4. 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

    1. 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.

  5. 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

    1. I believe fullbody routines can work, but I think that going one step further with a workout like this can yield better results.

    2. 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.

    3. 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.

  6. 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.

    1. 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.

  7. 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.

    1. 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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