About this workout
| Workout Summary | |
|---|---|
| Main Goal | Build Muscle |
| Workout Type | Split |
| Targeted Gender | Any |
| Training Experience | Beginner |
| Program Duration | 8-12 Weeks |
| Days Per Week | 3 Days |
| Time Per Workout | 45-60 Minutes |
| Equipment Needed | Barbell, Dumbbells, Machines, Cables |
For a beginner, there is no need for more than three sessions a week. That is all you will need to make gains when beginning a weight training program. Busy individuals might only have time to train three days per week.
This program is based around the following core lifts:
- Bench press
- Deadlift
- Squat
- Pull-ups/Assisted pull ups
- Overhead press with barbell or dumbbells
The base movement or movements will usually (pull-ups are the exception) be performed with lower reps and utilize progressive overload. We will perform these movements in the 6-10 rep range.
The accessory movements will be done in the 8-12 or 15-20 rep range. This is done to give the muscles different variables that will contribute to growth. This will also promote blood flow to the muscles, leading to optimal nutrient delivery and increased training volume. Both of these are key components to making gainz!
When to Increase Weight
The goal is to add weight and/or reps each workout. We will use the bench press as an example.
If you start out doing 225lbs on the bench press for 6 reps and move up by a rep each workout, you will be at 10 reps in 5 weeks. Once you are able to get 10 reps, raise the weight to 235lbs and repeat the cycle until you max out the rep range and then do it all over again.
Do this for all exercises and rep ranges and aim to improve every workout.
Training Beyond Failure
For this program, we will not train beyond failure. Push each set just up until the point of failure (when you cannot perform one more rep) and rack the weight. The next workout, improve in either weight or reps as explained previously.
Nutrition
Simple and to the point!- To GAIN lean muscle mass use the diet found in my 12 week muscle mass program.
- To LOSE FAT check out my free Fat Loss Factor book.
The Best 3 Day Workout Routine for Making Gainz
Perform with one day in between workouts, such as:- Monday/Wednesday/Friday
- Tuesday/Thursday/Saturday
| Day 1 | |||||
|---|---|---|---|---|---|
| Legs | |||||
| Exercise | Sets | Reps | |||
| Squats | 3 | 6-10 | |||
| Leg Press | 3 | 8-12 | |||
| Leg Extensions | 3 | 8-12 | |||
| Lying Hamstring Curls | 3 | 8-12 | |||
| Lunges | 3 | 20 | |||
| Seated Calf Raise | 3 | 6-10 | |||
| Standing Calf Raise | 3 | 15-20 | |||
Squats: Pyramid up in weight. Start with a lighter weight for 15 reps and work up to a heavier weight at 6 reps for 4 sets. For example:
- 95 x 10
- 135 x 8
- 185 x 6
Leg Press: Start at 12 and work down to 6 as you fatigue - pyramid UP as you did with squats.
Leg Extensions: Start at 12 and work down to 6 as you fatigue - pyramid UP as you did with squats.
Lying Hamstring Curls: Start at 12 and work down to 6 as you fatigue - pyramid UP as you did with squats.
Lunges: Use as much weight as you can to get desired reps.
| Day 2 | |||||
|---|---|---|---|---|---|
| PUSH | |||||
| Exercise | Sets | Reps | |||
| Flat Bench Press | 3 | 6-10 | |||
| DB Incline Bench Press | 3 | 8-12 | |||
| Standing Shoulder Press with Barbell or Dumbbell | 3 | 6-10 | |||
| Lateral Raises | 3 | 15-20 | |||
| Skullcrushers | 3 | 8-12 | |||
| Triceps Pressdown | 3 | 15-20 | |||
Flat Bench Press: Start with lighter weight and warm up with the first 2-3 sets.
- 1 x 6-10
- 1 x 6-10 (more weight than set 1)
- Optional set 3. If not warm same as set 1-2.
- 1 x 6-10
- 1 x 6-10 (more weight than set 1)
- Optional set 3. If not warm same as set 1-2.
| Day 3 | |||||
|---|---|---|---|---|---|
| Pull | |||||
| Exercise | Sets | Reps | |||
| Deadlifts | 3 | 6-10 | |||
| Hammer Strength or Machine Rows | 3 | 8-12 | |||
| Pull Ups | 3 | 6-10 | |||
| Barbell or Dumbbell Shrugs | 3 | 15-20 | |||
| Preacher Curls | 3 | 8-12 | |||
| Incline Dumbbell Curls | 3 | 15-20 | |||
Deadlifts: Pyramid up in weight. Start with a lighter weight for 15 reps and work up to a heavier weight at 6 reps for 4 sets. For example:
- 95 x 10
- 135 x 8
- 185 x 6
Pull Ups: Use as much weight as you can to get desired reps.
Questions and results
8 comments
Running this program? Tell us what week you are on and how the progression is going. A coach answers every question here.
Rubi LeslieMay 19, 2020
So 2 questions for push pull legs do you recommend a day of rest in between ? Or back to back?
What do you do the other 4 days ?
Cynetia BMarch 12, 2019
I am doing the 6 week push and pull program and at week 5 and I feel amazing!! I honestly have never worked my back and I can literally feel the gainz!! I truly like your programs and will be looking at more programs to do next. Thank you
Leo March 07, 2019
Hey Sean- big fan of yours and Mike Rashid.
Im currently doing Stronglifts on keto/if , and I’m looking for something that won’t take up much time. I have some decent strength so stromglifts always takes over 1.5hrs to complete. I also need to lose over 60lbs would this be a good for me since im on keto and if most days, and can i train fasted – (my first mea would probably be around 5pm after workout) feed back appreciated
LukeJanuary 11, 2019
I have a home gym with a power rack, adjustable dumbbells and bars/olympic weights. I cant facilitate the leg press exercise with this and would like to know what you would recommend as an alternative. Thanks!
Jehann MostertJanuary 11, 2019
i wish i did this when i started lifting..
Ricky DengateJanuary 11, 2019
Will definitely start this today thank you so much for all the information and tips!!!!!
Jared Maushy HallJanuary 11, 2019
Totally agree! Ive been workingout for about 4 years and still base all my workouts off these exercises.
Aliya TudorJanuary 11, 2019
I am forwarding this on to my 17 year old son. Perfect starting point for him. Thanks!