3 Day Mass Monster Split

Become A Mass Monster With This 3 Day Split

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.


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.


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.


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.


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.


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.


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159 thoughts on “Become A Mass Monster With This 3 Day Split”

  1. Apparently Certain muscles such as biceps and triceps can be done twice a week, would you advise that in this routine? If so, how would you fit it in?

    1. Any pulling exercise emphasizes bicep recruitment while every press recruits triceps.

      Lifting heavy compound lifts will elicit more of a hormonal response than standing there doing endless curls and tricep extensions.

      I have many clients who never do more than 1 or two isolation exercises per bicep/tricep and have a well-balanced physique.

      Add them in if you feel necessary, but they aren’t when you lift heavy.

  2. I work Monday through Thursday and can only use the gym on friday-sunday. Would this workout be useful to do Friday Saturday and Sunday without a rest in between?

  3. Hi cutty
    Can you give me a hypertrophy superset 3 day a week routine.I have done different training methods and enjoy superset training plus it suits my weekly schedule outside the gym.is agonist or antagonist better for gaining muscle mass?.
    Many thanks Alan

    1. I’ll work on one. Either way you train is great for muscle mass. But I’d invite you to think about training antagonist for athletic balance and performance.

      Both will grow muscles but when you train antagonistically, you are ensuring you are not overdeveloping.

    1. Yes, many do not train properly and they develop imbalances. It’s why you see people who don’t work back but bench so much that their shoulders do not track right. Bang out your weaknesses and consistently push yourself for great progress.

  4. Hi Cutty, just found this workout and really like the look of it, I just have a question please. I am 62 and regular gym user, do you think this would suit someone of my age ?

    1. The exercises are great and since you are a regular gym goer, I would say yes. I would start with a lower intensity or cutting the volume down and slowly add up to assess your fitness levels.

      There’s no need to jump full-bore into this, so ease into it and assess and then push it. I know a few friends who are 55-70 and they train similarly.

      Good form, eat right, and do the work. You know this already though :)

  5. hi cutty, I want to start you monster mass 3 day program. it looks great. im using a home gym with barbells ,dumbells and bench, squat rack , pull up bar.. you said an alternative to face pulls is the bent over lateral raise.. and then in the 3rd day on the shoulder exercises you said to do reverse flys. is reverse flys also a rear deltoid movement and wouldn’t that be hitting that same rear deltoid muscle on both days?

    1. Yes, they are the same thing. I recommend still performing them on both days. They are a small muscle and doing this will help them out. Most rear delts are under developed due to pressing that you do. You could do standing lateral raises instead if you’d like.

    1. If you are underweight, bump your calories up 300-400 calories. So if you’ve been eating 2000, eat 2300-2400. If you are looking to build muscle, eat 400 more on your training days.

    1. You could do a pyramid approach, but I’ve had a lot of success with clients by warming up to your work weight and then perform that weight every set. It’s a different type of challenge and it helps save energy having to change weights every set.

      Give both a try for a couple of weeks and see which one you prefer. Everyone is different, but I’ve had a lot of success with using the same work weight.


    1. It definitely will work if you put in the effort. I’m working on updating all of my articles here shortly with new and improved everything so be sure to check back.

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