Are you looking for a 3 day mass workout that doesn’t waste your time in the gym?
Goal Of This Workout
This workout routine runs for 12 weeks and is ideal for someone who really wants to build as much muscle as possible.
We’re going to utilize heavy compound lifts, a progression scheme that is easy to follow, and eat nutritious foods.
Diet and Nutrition Tips
You are going to gain some muscle, some fat, and a lot of strength during this routine all in the name of becoming a mass monster.
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.
The real “trick” to this routine is not necessarily the training, but the recovery and eating that go along with it.
This routine is going to get you bulked up and you will need to do a small cut after running this routine for 12 weeks, but the strength and muscle you gain is worth it.
Eat More
This routine is going to require you to eat 400 calories over your maintenance calories. This means if you’ve been “stalled” and haven’t been making any gains, add 400 calories to your day every day and you are going to start getting much stronger and bigger.
The cardio and conditioning work is going to help keep fat gains to a minimum but if you want to really pack on some muscle and get jacked, you’re going to have to get your grub on.
Time to bust out some of your favorite foods; eating too clean will be hard to get another 400 calories out of your diet, so get a cheeseburger or two every now and again.
Rest More
You are going to have to get plenty of rest so your body can recover and build muscle.
More rest with the additional food is going to really make a huge difference in how your body responds to a workout so the more rest you can get, the better.
De-Stress More
Stress puts a strain on your body and nervous system and keeps you from recovering as quickly. De-stress as much as you can.
Things like getting a massage, meditation, hikes in the woods, listening to calming music, and just getting away from everything are great ways to help you de-stress.
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.
Pre-Workout
Optimum Nutrition Gold Standard Pre-Workout
Solid pre-workout from a well-known long-standing company. Great if you need a little more pep in your step.
Helps with getting a few more reps out and can help with focus as long as you don’t stare at your phone the whole time.
Protein
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+.
BCAA
Marc Lobliner has his sweetening on point with these supplements.
I’ve used mixed berry and grape and I love them both.
Creatine
Check out our review on BodyTech Creatine Monohydrate.
It is a tried and true supplement and studies suggest it will help with performance and recovery.
I highly recommend this.
Cardio and Conditioning Schedule
For the cardio and conditioning I want you to choose at least two different cardio machines you will use at the gym at least one activity outside of the gym.
Conditioning is important to your overall health and the better condition you are in, the more work you can do in the gym and be able to fully recover.
Pre-Workout
For your pre-workout, I want you to use a warm up routine where you will use one cardio machine for a 10 minute session.
No need to spend a lot of energy here, your main goal is to raise your heart rate and your core body temperature so you can do your workouts injury free.
Post-Workout
Immediately after you are done training, I want you to hop on a different machine than the one you warmed up with.
You can switch which machines you use when as long as you use two different machines each day you train.
Hop on your machine and do 20-30 minutes of post-workout cardio.
You can use steady state or high intensity interval training for your cardio here.
I would recommend mixing it up and incorporating both into the mix.
This isn’t supposed to be a scientific approach, I just want you up and moving.
Outside Of The Gym
Once you are outside of the gym either on one of your rest days or a day that you trained, do some sort of activity. Find a sport you would like to play in, hike, go walking, ride a bike, or learn boxing. The possibilities are endless.
It makes no sense to only go to the gym and exercise when you can go outside of your house right now and enjoy your life. What good is having an athletic body or the ability to do amazing things when all we do is lift weights and then go sit at home?
Workout Schedule
- Monday – Chest, Triceps, Abs
- Tuesday – Off
- Wednesday – Back, Biceps, Traps
- Thursday – Off
- Friday – Legs, Shoulders, Abs
- Saturday – Off
- Sunday – Off
If your schedule doesn’t permit you to use this ideal schedule above, it is okay just go what days you can.
The benefit to this schedule is having a day of rest in between each training session and then 2 days in between the week.
Become A Mass Monster With This 3 Day Split
This 3 day split is pretty basic, there isn’t going to be anything special about this routine except that it uses the rep-goal system.
I’ve been having guys use this more often and have seen a lot of great results.
The best part about the rep-goal system is that it is auto-regulating and can achieve many different types of goals.
To make things simple; You have a set amount of reps you need to achieve and a certain amount of sets to get there.
For example if you have 5 sets to get 30 reps on bench; do not think of it as 5 sets of 6. Instead, go until you feel like you are about to fail each set until you reach 30.
My bench session sets today was: 12 reps, 10 reps, 6 reps, 2 reps. I’ve reached my rep goal of 30 and I got it within 5 sets.
I usually keep track in my head my next rep and start my second set with whatever the last set ended with.
Example: I finished my first set at 12, my second set I started at 13 and ended at 22, third set I started at 23 and ended at 28, fourth set I counted 29 and then 30.
| Chest, Triceps, and Abs | ||
| Exercise | Sets | Rep Goal |
|---|---|---|
| Barbell Bench Press | 4 | 30 |
| Incline Dumbbell Bench Press | 5 | 35 |
| Hammer Bench Press Machine | 4 | 35 |
| Close Grip Bench | 3 | 25 |
| Tricep Extensions | 3 | 30 |
| Rope Crunches | 3 | 30 |
| Planks | 3 | ALAP |
| Back, Biceps, and Traps | ||
| Exercise | Sets | Rep Goal |
|---|---|---|
| Deadlifts | 4 | 20 |
| 1 Arm Dumbbell Row | 4 | 25 |
| Wide Grip Lat Pull Down | 4 | 25 |
| Barbell Preacher Curls | 3 | 30 |
| Hammer Curls | 3 | 30 |
| Face Pulls | 4 | 40 |
| Dumbbell Shrugs | 5 | 60 |
| Legs, Shoulders, and Abs | ||
| Exercise | Sets | Rep Goal |
|---|---|---|
| Squats | 4 | 20 |
| Leg Curls | 3 | 30 |
| Hack Squats | 4 | 25 |
| Military Press | 4 | 30 |
| Side Lateral Raise | 4 | 25 |
| Reverse Flys | 4 | 30 |
| Side Bends | 3 | 50 |
| Weighted Crunches | 3 | 50 |
Workout Tips
Deadlifts – Your rep goal is to hit 20 reps in 10 minutes. Treat each rep as a single and reset after each rep. Push yourself and work hard.
ALAP – As long as possible. Hold planks until absolute failure.
Rest Periods – Making the rest periods shorter is going to up the intensity and give you a massive pump. The goal is no longer than 45 seconds between sets, but if you are not ready after 45 seconds don’t push yourself to get injured.
Take these tips and run with them. If at the 12 weeks you are still making consistent gains, take a couple of weeks off and hit some more cardio and do a small calorie cut to get rid of some of the fat you gained this cycle.
You are going to be building a lot of strength and muscle and I’m confident you are going to like the results.
Sharing is caring, and as always leave any comments or questions below!
Hi , Cutty! A long time no see your website.. many Years I,ve been read this program. I come backup to read this again couple days ago by Curiosity, wondering if this workout is still exist and ¡!¡BOOOM!¡! Yes it is.. But for unknown reason I never try to do it. Maybe I go for it next week…. What do You Say about?
You should definitely start. Don’t get overwhelmed by any of it – they are all easy movements that you slowly can up the weight with. :) I’m glad to see you’ve returned!
I almost forgot… I got a question about Rep goal method. When could I do wheight increments? What’s The progression manner?
If you reach the rep goal for that exercise and weight, bump up 5 to 10 pounds the next week. Only up the weight once you are able to complete all of the reps. If you can’t get all of the reps, the next week you will use the same weight and strive to rep them all out.
Good luck!
Hi Cutty. There is something about dead lifts. Do I got to do reps, one by one as a rest pause between reps during 10minutes? Wich means that I,ll do them with very heavy wheight? I just under stand that I have 4 sets to achieve 20 reps and that,s all…. Your answer would be greatfull .
You push yourself to achieve 20 reps within 10 minutes. Use something that you could hit 12-15 reps with in one set and start with that weight. Letting the weight dead stop and re-initiating the pull will be much harder than bouncing or otherwise “repping” it out. If you achieve 20 reps, take a rest for two minutes and repeat for 4 sets.
Let me know if you have any other questions!
So do I got complete 4sets x 20 reps in 10 minutes? Because I did 13 reps with 90kg, at The first set, then 10 reps at The second set, then i,m just achieve 8 reps at The 3rd set at The last time. And now I could do 20 reps, 15 reps and 10 reps with The same poundage but I didn,t do the Fourth set because The 10 minutes time was over… And it’s, really hardcore effort to Doit. It feals great but I don,t know if I,m doing it right.. But The progressions that I,m making, during 5 weeks, are incredible.. thnx a Lot for it….
The great thing about training like this is it doesn’t seem like you are progressing, but as you see you are building a lot of strength. Keep pushing yourself and you’ll get there. Pushing yourself to the time limit and maximizing each set means you are able to improve your conditioning, work output, strength, and overall health.
You’re doing just fine, keep pushing yourself and keep me up to date on how your training is going!
Is going great…. Thankyou… I stay in contact.
Cutty!¡ How You doing? I have concluded My 7th. Week today with this program. So I Saw my workout recodrs and it seems that there was not much progression but HELL IT DOES!¡ It works. Just an example: I begun with 4x30x70lb. In millitary presses, from The 1rst week, then I did 4x18x115lb last friday. And now I got 4×24 with the same weight. But it seems that is not too much but it is, because I did 18 reps in 3 sets and 6 reps more at 4th set achieving 24reps with 115lb as Well. I got 5 weeks more left and l,ll see what happens until then… I got a question by the way…. Do You know something about INTERMITENT FASTING? What,s your opinion about it? See You soon….
Great job! It doesn’t seem like you are progressing but you are. That’s what’s great about this training style. I personally like intermittent fasting. The main thing for someone looking into IF is your why. Studies both show that IF can help, but there are also studies that show IF isn’t as helpful as some think. I personally like it because when I DO eat, I get to eat a bigger meal. I prefer running a 20 hour fasted window and a 4 hour eating window. Most will start with 16 hour fasted and 8 hours of eating.
I personally prefer it. If you want to try it out, it will take at least two to three weeks before your body will be acclimated with it. You’ll feel a bit of hunger, but once you’ve gotten into the routine, it’s pretty easy.
Good afternoon Cutty,
Just found this workout and I’m excited to use it. My question is when to increase weight, if I do 5 sets to hit 30 for example I do 15, 10, 3,2,1. Am I adding weight on every set or only after I can hit 30 in 1 set. Thanks
Steve, I’m glad to hear! Yes, only up the weight next time after you hit your rep goal.
Let me know how you like it.
Hello, how do you figure what weight to lift? Thanks
The easiest way is to take a day to figure out the different weights. So take 1 week of training and use it as the feeler day. Ideally you pick a weight that you can achieve the reps needed…but just barely. So if I had an exercise that warranted 12 reps, I would pick a weight where I could squeeze out maybe 14 or 15 reps max. The idea is to progress, so it truly is something you’ll have to go by feel. You could always start lower and as you progress you will start getting into weight you never thought you could.