3-day week workout

[PFM8241988]

Guys,

I know you hate these questions - but I haven't been or posted to the forums in quite some time. I spent the past 14 months doing a formulated workout using activetrax.com. Not sure if you guys have used it but it's pretty good, but it's all high rep stuff, lean stuff. I am 6', 185, and want to put on about 5-10 lbs of mass.

Once a week I do body pump, a high rep, 1 hour full body workout. I know it's not a mass gainer but gets me some cardio and mixes everything up. I am looking for a heavy mass building 3-day a week workout to keep doing around the Body Pump. It seems some of the old workouts under the training link are no longer there. I have been working out for 5 years and don't have interest in SS at this point. Suggestions much appreciated.

Thanks guys,
Pete

[Cards]

A new routine isn't going to help you put on muscle, dropping the body pump class and eating more will. Once you gain the weight you're looking for you can add the class back in.

[Tom Mutaffis]

I know you hate these questions - but I haven't been or posted to the forums in quite some time. I spent the past 14 months doing a formulated workout using activetrax.com. Not sure if you guys have used it but it's pretty good, but it's all high rep stuff, lean stuff. I am 6', 185, and want to put on about 5-10 lbs of mass.

Once a week I do body pump, a high rep, 1 hour full body workout. I know it's not a mass gainer but gets me some cardio and mixes everything up. I am looking for a heavy mass building 3-day a week workout to keep doing around the Body Pump. It seems some of the old workouts under the training link are no longer there. I have been working out for 5 years and don't have interest in SS at this point. Suggestions much appreciated.

Good to see you posting here again.

A solid three day program that comes to mind would be the 3-day version of HCT-12, this would give you a good balance between strength/size/conditioning and also allow you to train with relatively high frequency while still leaving time for other activities (circuit training, cardiovascular workouts, etc.).

There is also a 3-day split that I wrote which has worked well for a lot of people:

Monday: Pulling (Back/Biceps/Deadlift)
- Deadlifts (3 sets)
- Chins (3 sets)
- One-Arm Dumbbell Rows (2 sets)
- Close Grip Pulldowns (2 sets)
- Barbell Curls (2 sets)
- Hammer Curls (1 set)

Wednesday: Pushing (Chest/Shoulders/Triceps)
- Flat Dumbbell Bench Press (3 Sets)
- Incline Barbell Bench Press (2 sets)
- Dips (2 sets)
- Seated Dumbbell Military Press (3 sets)
- Overhead Dumbbell Extension (2 sets)
- Side Laterals (2 sets)
- Pushdowns (2 sets)
- Cable Crossover / Pec Deck (1 set)

Friday: Lower Body (Legs)
- Squats (4 sets)
- Strait Leg Deadlifts (2 sets)
- Walking Lunges (2 sets)
- Leg Curl / Feet High Leg Press Superset (2 sets)
- Calf Raises (3 sets)

Notes: For initial compound movement in each workout I generally work in the 3-5 rep range. For the next compound movement I typically go with 5-8 reps, and then I finish the rest of the workout (accessory/isolation movements) in the 8-12 rep range. On some of the smaller muscle groups (deltoids, biceps, triceps) I will generally perform drop sets.

Hope this helps.

[tmor6]

There is also a 3-day split that I wrote which has worked well for a lot of people:

Monday: Pulling (Back/Biceps/Deadlift)
- Deadlifts (3 sets)
- Chins (3 sets)
- One-Arm Dumbbell Rows (2 sets)
- Close Grip Pulldowns (2 sets)
- Barbell Curls (2 sets)
- Hammer Curls (1 set)

Wednesday: Pushing (Chest/Shoulders/Triceps)
- Flat Dumbbell Bench Press (3 Sets)
- Incline Barbell Bench Press (2 sets)
- Dips (2 sets)
- Seated Dumbbell Military Press (3 sets)
- Overhead Dumbbell Extension (2 sets)
- Side Laterals (2 sets)
- Pushdowns (2 sets)
- Cable Crossover / Pec Deck (1 set)

Friday: Lower Body (Legs)
- Squats (4 sets)
- Strait Leg Deadlifts (2 sets)
- Walking Lunges (2 sets)
- Leg Curl / Feet High Leg Press Superset (2 sets)
- Calf Raises (3 sets)

Notes: For initial compound movement in each workout I generally work in the 3-5 rep range. For the next compound movement I typically go with 5-8 reps, and then I finish the rest of the workout (accessory/isolation movements) in the 8-12 rep range. On some of the smaller muscle groups (deltoids, biceps, triceps) I will generally perform drop sets.

Hope this helps.

Hey Tom - I've seen you post this in other boards and am curious as to the number of sets you recommend for various lifts. If this personal preference? Or more about the range of muscle groups worked (for example, why 2 sets of dips instead of 3?). Not questioning you--you're a beast!--just genuinely curious.

[Tom Mutaffis]

Hey Tom - I've seen you post this in other boards and am curious as to the number of sets you recommend for various lifts. If this personal preference? Or more about the range of muscle groups worked (for example, why 2 sets of dips instead of 3?). Not questioning you--you're a beast!--just genuinely curious.

The reason for the recommended number of sets was so that you could efficiently train all of your major muscle groups that are being targeted on that day with a manageable amount of volume for most people. I designed the program to include a good amount of variation and a lot of movements that in my opinion provide significant 'return on investment' - but also wanted the program to be suitable for the average trainee.

Someone who is more advanced may be able to handle additional volume, and if you have a specific area that you are looking to focus on then it would be in your best interest to customize the program or look at other options with regard to a training split / template.

Hope this makes sense and answers your question, let me know if you would like to discuss further.

[PFM8241988]

Good to see you posting here again.

A solid three day program that comes to mind would be the 3-day version of HCT-12, this would give you a good balance between strength/size/conditioning and also allow you to train with relatively high frequency while still leaving time for other activities (circuit training, cardiovascular workouts, etc.).

There is also a 3-day split that I wrote which has worked well for a lot of people:

Monday: Pulling (Back/Biceps/Deadlift)
- Deadlifts (3 sets)
- Chins (3 sets)
- One-Arm Dumbbell Rows (2 sets)
- Close Grip Pulldowns (2 sets)
- Barbell Curls (2 sets)
- Hammer Curls (1 set)

Wednesday: Pushing (Chest/Shoulders/Triceps)
- Flat Dumbbell Bench Press (3 Sets)
- Incline Barbell Bench Press (2 sets)
- Dips (2 sets)
- Seated Dumbbell Military Press (3 sets)
- Overhead Dumbbell Extension (2 sets)
- Side Laterals (2 sets)
- Pushdowns (2 sets)
- Cable Crossover / Pec Deck (1 set)

Friday: Lower Body (Legs)
- Squats (4 sets)
- Strait Leg Deadlifts (2 sets)
- Walking Lunges (2 sets)
- Leg Curl / Feet High Leg Press Superset (2 sets)
- Calf Raises (3 sets)

Notes: For initial compound movement in each workout I generally work in the 3-5 rep range. For the next compound movement I typically go with 5-8 reps, and then I finish the rest of the workout (accessory/isolation movements) in the 8-12 rep range. On some of the smaller muscle groups (deltoids, biceps, triceps) I will generally perform drop sets.

Hope this helps.

Thanks a ton, Tom. I am looking for something in the 45 min range, this appears to be right around there, no? What do you think of the Mass Gain, the top sticky in this forum? Seems to be a 3day a week deal as well?

Thanks guys.

[tmor6]

The reason for the recommended number of sets was so that you could efficiently train all of your major muscle groups that are being targeted on that day with a manageable amount of volume for most people. I designed the program to include a good amount of variation and a lot of movements that in my opinion provide significant 'return on investment' - but also wanted the program to be suitable for the average trainee.

Someone who is more advanced may be able to handle additional volume, and if you have a specific area that you are looking to focus on then it would be in your best interest to customize the program or look at other options with regard to a training split / template.

Hope this makes sense and answers your question, let me know if you would like to discuss further.

Thanks, Tom. That makes a lot of sense - I may hit you up sometime over the next few weeks with some specifics.

[Tom Mutaffis]

Thanks a ton, Tom. I am looking for something in the 45 min range, this appears to be right around there, no? What do you think of the Mass Gain, the top sticky in this forum? Seems to be a 3day a week deal as well?

Thanks guys.

The 3-day split that I posted would keep you in the 45 minute range assuming that you are not taking long rest periods.

I assume that the other program that you are looking at is the Maximum Mass Program that was posted in the sticky at the top of the forum? That one would be good for someone who enjoys powerlifting (bench/squat/deadlift) and wants something a bit more strength-focused since there is more low rep work in that routine.

Either option would be effective for someone who is looking to add in more compound movements to their program.

When selecting a program I would consider a couple of factors, in no particular order:

1. Do you enjoy performing the exercises that are prescribed.
2. Do you like training in the rep range that is prescribed.
3. Does your schedule allow you to complete the program without interruption.
4. Does the program align with your specific goal(s).

If you do not like a program then you will not complete it with the same amount of enthusiasm and intensity as one that aligns more with your personal preferences. It is also important to make sure that the program was designed with your specific goals in mind, so if you want to gain muscle mass then I would not train like someone who is interested in losing weight or simply gaining strength.

Hope this helps.