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Hit mass program: 3 day high intensity training split achieve new gains with this high intensity workout. This hit mass 3 day split is perfect for beginners as well as lifters looking to bust through a plateau! Com/product/the-ultimate-guide-to-body-recomposition/more info on the nut. Here's a sample workout, straight out of a 1960's ironman mag – well, not really, but i'm sure similar programs once appeared there! if you object to reaching back in time, you didn't read the pre-qualifying comments closely enough in the opening paragraphs. Shut up and lift! day 1. (article coming soon on clean bulking vs. Dirty bulking) how to set up a proper bulking program in 3 steps. Step #1: decide how many days you can train and pick a program. My beginner workout routine or any of these workout plans will work for you. Perform this routine for a month, doing 3 days on and 1 day off. Alternatively, you can work out 5 days a week by doing your workouts on monday, tuesday, wednesday, friday, and saturday. That leaves thursdays and sundays always off. If you have a good recuperation capability, then simply workout from mon-fri resting over the weekends. Do the least amount of cardio needed (e. If you only truly need it 3-4 days per week for 30 minutes at a time, don’t do it 5-7 days per week for 60 minutes at a time), at the lowest intensity needed (e. If you only truly need low/moderate intensity work, don’t include hiit just for the sake of doing hiit). Just follow it to bulk up. The 60-day muscle-building workout routine for skinny men. Ready to get to work? in this plan, you'll be performing each pair of exercises as a superset. 1 set, 8-10 reps (note: since this is your first exercise, you may want to do 2 or 3 short and easy warm up sets to get ready. This will be your hardest exercise most likely, so we put it at the beginning so you can throw everything you can at it. Day 3 legs i. Exercise 18 of 5. Fit rest days in where desired. In the second week, up the weight amount anywhere between 1-5kg. Day 3 - legs. Try this best workout routine for bulking up and do not skip! success! best workout routine 3 days week summary: either you are 16, 20, 30 or more years old, this workout will help you increase your results in the gym. It will help you bulk up, grow your muscles or get cut. It all depends on how you train, how you eat and how you rest. Day 3 - workout b - light; day 4 - off; day 5 - workout c - moderate; day 6 - off; day 7 - off; workout a will focus on building muscle and strength using lower rep sets and more potent compound exercises. Workout b is a higher rep day that builds muscle with more isolation-style exercises and bodyweight movements
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