Built Fit’s 3 Day Muscle Building Split

This is a full body 3 day a week split geared towards overall muscle growth. If you are looking to pack on some size, then look no further than this workout routine. It combines the big compound lifts with some accessory lifts all in 3 days per week.

Monday – Legs/Shoulders

Exercise Sets Reps Rest
Squats 4 8,8,8,8 90-120 Seconds
Siff Legged Deadlifts 3 10,10,10 90 Seconds
Leg Extensions 2 12,12,12 60 Seconds
Leg Curls 2 12,12 60 Seconds
Overhead Press 4 10,10,10,10 90 Seconds
Dumbbell Side Laterals 3 10,10,10 60 Seconds

Wednesday – Chest/Triceps

Exercise Sets Reps Rest
Bench Press 4 8,8,8,8 90-120 Seconds
Incline Press 3 10,10,10 60-90 Seconds
Dips 3 Max,Max,Max 60 Seconds
You can also do weighted dips here.
Dumbbell Flys 2 12,12 60 Seconds
Skull Crushers 3 10,10,10 60 Seconds
Tricep Pulldowns 3 10,10,10 60 Seconds

Friday – Back/Biceps

Exercise Sets Reps Rest
Deadlift 3 6,6,6 120 Seconds
Barbell Rows 3 10,10,10 60-90 Seconds
Pullups 3 10,10,10 60-90 Seconds
Hyperextensions 2 12,12 60 Seconds
Standing Barbell Curls 3 10,10,10 60 Seconds
Seated Dumbbell Curls 3 10,10,10 60 Seconds

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