A 3-Day Split Routine for Mass: Achieve Maximum Results by Training 3 Days

We’ve already explained in a previous article why a 4-day split routine for mass is the ideal way to train. However, this type of training isn’t for everyone. If you have a busy job, have just become a parent, or have many social commitments, it’s understandable that you might not be able to make it to the gym 4 days a week. Fortunately, there’s an alternative: a 3-day split routine for mass! This way, you only need to go to the gym on 3 out of 7 days, with the remaining 4 days being rest days.

In this blog, we’ll tell you everything you need to know about the 3-day split routine for mass, and present a 3-day split routine that you can follow to develop more muscle mass.

What is a 3-day split routine for mass?

The name says it all. A 3-day split routine for mass is a training plan where you go to the gym 3 days a week to train different muscle groups. These muscle groups are trained separately, so you never train the same muscle groups two days in a row.

The advantage of this is that your muscles have enough time to recover after a tough workout. It will be several days before they are put under strain again. This makes it easier for you to give everything in each workout and push yourself to the limit. The muscles you’re using will have fully recovered from the previous workout and can handle more. This would be very different if, for example, you went back to the gym the day after leg day to train your leg muscles again.

Which muscles do I train when?

In one week, you’ll train all your muscles, but not all on the same day. So, the question is: which muscles do you train and in combination with which other muscles? With a 3-day split routine for mass, there are different ways to pair muscle groups. There are a few guidelines to follow:

• Train the large muscle groups on different days. The large muscle groups include your legs, back, and chest.
• Also, spread the small muscle groups over the 3 days, so you train one large and one small muscle group each day. The small muscle groups include the shoulders, biceps, and triceps.

Based on these guidelines, a 3-day split routine for mass might look like this: on day 1, you train your legs and shoulders; on day 2, your back and biceps; and on day 3, your chest and triceps.

Why are these muscles paired together?

You might be wondering why the shoulders and legs, back and biceps, and chest and triceps are paired together. Is there a logical reason for this?

There’s careful thought behind combining large and small muscle groups, and the reason is quite simple. When you train the large muscle groups, you often end up training the small muscle groups at the same time. Since you’ve already warmed up and activated them, you might as well include them in your workout. One advantage is that you’re not really training a muscle group when it hasn’t fully recovered from a previous workout where it was already worked while training the larger muscle group.

However, this pairing isn’t everyone’s favourite. Some bodybuilders feel that, by the time they get to training the small muscle group, it’s already fatigued from training the large muscle group, and they can’t push it to its limit, resulting in less impressive gains.

There isn’t really a right or wrong pairing, as long as you combine large and small muscle groups. Try different pairings to find the routine that works best for you and build your 3-day split routine for mass accordingly.

The 3-day split routine for mass: fewer reps, more effect

Before you dive into the routine, we want to explain something about building muscle mass. You don’t build muscle during every movement you make, but only during the heavy, intense movements you do with heavy weights during strength training. By performing exercises and using heavy weights, you cause small tears in your muscles because the load is too great. During the recovery period, these tears are repaired as the muscle cells grow larger. In other words, your muscle mass increases, and when you do the exercise again, you’ll notice that your muscle is better able to handle the load.

In a 3-day split routine for mass, it’s important that you perform exercises using the right weights. The weights you need will depend entirely on the muscle mass you’ve built so far, so you’ll need to determine this either by yourself or with your trainer. A guideline for choosing the right weights is that your muscles should feel significantly challenged during the last two reps. You should feel a noticeable burn.

If that’s not the case, you’re using weights that are too light, and the effect of your training will be disappointing.

Boost your results with supplements

In addition to a good training plan, proper nutrition and supplementation are essential to achieving optimal results. For a 3-day split routine, we recommend the following supplements: Whey protein helps with muscle recovery and building after intense training sessions, while creatine improves your explosive strength and performance. A multivitamin ensures you get all the necessary vitamins and minerals, which are important for your overall health and recovery. Magnesium supports muscle function and helps prevent cramps and fatigue. These supplements are perfectly suited to a 3-day split routine and help you get the most out of your workouts.

What does a 3-day split routine for mass look like?

The week of a bodybuilder training on a 3-day split routine for mass might look like this:

Day 1: Legs and Shoulders

The first day of the week is the one where you’ll perform the most exercises, targeting your legs and shoulders.

• Squat: 4 sets of 6-8 reps
• Leg extension: 4 sets of 6-8 reps
• Hamstring curl: 4 sets of 6-8 reps
• Calf raise: 4 sets of 6-8 reps
• Shoulder press: 4 sets of 6-8 reps
• Front raise: 4 sets of 6-8 reps
• Upright row: 4 sets of 6-8 reps
• Neck press: 4 sets of 6-8 reps

Day 2: Rest day

On the second day, you don’t need to go to the gym. This day is for letting your muscles recover. However, if you want to stay active, you can opt for light cardio, like running, cycling, or walking.

Day 3: Back and Biceps

On the third day, you’ll train your back and biceps.

• Bent over row: 4 sets of 6-8 reps
• Back extension: 4 sets of 6-8 reps
• Lat pulldown: 4 sets of 6-8 reps
• Dumbbell row: 4 sets of 6-8 reps
• Hammer curl: 4 sets of 6-8 reps
• Concentration curl: 4 sets of 6-8 reps
• Barbell curl: 4 sets of 6-8 reps

Day 4: Rest day

Another rest day! You could also do some ab exercises on this day, combining different core workouts to create your own routine.

Day 5: Chest and Triceps

On the final training day, you’ll perform 7 exercises to target your chest and triceps.

• Bench press: 4 sets of 6-8 reps
• Dumbbell flyes: 4 sets of 6-8 reps
• Incline dumbbell press: 4 sets of 6-8 reps
• Cable flyes: 4 sets of 6-8 reps
• Dumbbell kickback: 4 sets of 6-8 reps
• Triceps extension: 4 sets of 6-8 reps
• Skull crushers: 4 sets of 6-8 reps

Day 6: Rest day

It’s the weekend, a perfect time to relax. If you want to stay active, opt for light cardio or a few core exercises.

Day 7: Rest day

The same goes for this day—rest and get ready for the new week with fully recovered muscles.

You don’t have to follow this 3-day split routine exactly as it’s laid out. If you prefer to train your chest and triceps first and leave legs and shoulders for the last workout, that’s fine. If you can’t train on Monday, you can start on Tuesday and fit in the other two workouts on Thursday and Saturday/Sunday. While there is flexibility, we recommend sticking to consistent training days to make your workouts part of your routine, making it easier to stay on track with three gym sessions per week.

With a 3-day split routine for mass, it’s all about combining and training different muscle groups. The muscles that aren’t worked on one day have time to recover before the next workout, allowing you to maximise your effort in each session. This helps you build muscle mass and continue getting stronger.