Three Day Split Beginner Program for Mass

Achieving a powerful, well-balanced physique requires a well-structured resistance training program that effectively targets each muscle group while allowing for sufficient recovery. This three-day bodybuilding program is designed to maximize muscle growth and strength with a strategic split that focuses on different muscle groups each day. Additionally, to support cardiovascular health and fat metabolism, the program incorporates 90 minutes of low-intensity cardio spread across non-lifting days.

Program Overview

Frequency: 3 days per week (e.g., Monday, Wednesday, Friday)
Training Focus: Progressive overload with a balance of compound and isolation exercises
Intensity: Moderate to high (65–85% of 1-rep max)
Rest Between Sets: 60–90 seconds for hypertrophy, 2–3 minutes for strength-focused movements
Cardio: 90 minutes per week of low-intensity steady-state (LISS), split over alternate days

Day One: Chest, Quads, and Calves

1. Barbell Bench Press

Muscles Worked: Pectoralis major, triceps, anterior deltoids
Sets/Reps: 4 sets of 5-8 reps
Intensity: 80–85% of 1RM
Description: Lie on a flat bench, grip the barbell slightly wider than shoulder-width, lower the bar to your chest, and press it back up powerfully.

2. Incline Dumbbell Press

Muscles Worked: Upper chest, shoulders, triceps
Sets/Reps: 3 sets of 8-12 reps
Intensity: 70–75% of 1RM
Description: Set the bench at a 30-degree incline, press dumbbells from shoulder height to full extension, squeezing at the top.

3. Bulgarian Split Squats

Muscles Worked: Quads, glutes, hamstrings
Sets/Reps: 3 sets of 10-12 reps per leg
Intensity: 70% of 1RM
Description: Elevate one foot behind you, lower into a deep lunge, and push back up explosively.

4. Leg Press

Muscles Worked: Quadriceps, glutes, hamstrings
Sets/Reps: 4 sets of 12-15 reps
Intensity: 65–70% of 1RM
Description: Keep feet shoulder-width apart, lower the sled until legs are at 90 degrees, then press back up.

5. Standing Calf Raises

Muscles Worked: Gastrocnemius, soleus
Sets/Reps: 4 sets of 15-20 reps
Intensity: Bodyweight + resistance
Description: Push through the balls of your feet, raising your heels as high as possible, then lower under control.

6. Seated Calf Raises

Muscles Worked: Soleus
Sets/Reps: 3 sets of 15-20 reps
Intensity: Moderate weight
Description: Sit with knees at a 90-degree angle, place weight on thighs, and raise onto toes before lowering slowly.

Day Two: Back, Shoulders, and Abdominals

1. Deadlifts

Muscles Worked: Erector spinae, glutes, hamstrings, traps
Sets/Reps: 4 sets of 5-8 reps
Intensity: 80–85% of 1RM
Description: With a shoulder-width grip, hinge at the hips, lower the bar to mid-shin, and drive back up.

2. Pull-Ups (Weighted if Possible)

Muscles Worked: Latissimus dorsi, biceps, traps
Sets/Reps: 3 sets of 8-12 reps
Intensity: Bodyweight + additional weight if necessary
Description: Grip the bar slightly wider than shoulder-width, pull your chin above the bar, then lower under control.

3. Seated Shoulder Press (Dumbbells or Barbell)

Muscles Worked: Deltoids, triceps, upper chest
Sets/Reps: 3 sets of 8-10 reps
Intensity: 75–80% of 1RM
Description: Press weights overhead from shoulder height, locking out fully.

4. Face Pulls

Muscles Worked: Rear delts, traps, rotator cuff
Sets/Reps: 3 sets of 12-15 reps
Intensity: Moderate resistance
Description: Using a rope attachment, pull toward your forehead with elbows high.

5. Hanging Leg Raises

Muscles Worked: Lower abs, hip flexors
Sets/Reps: 3 sets of 12-15 reps
Intensity: Bodyweight
Description: Hang from a bar, raise legs to 90 degrees, then lower under control.

6. Cable Woodchoppers

Muscles Worked: Obliques, core
Sets/Reps: 3 sets of 12 reps per side
Intensity: Moderate resistance
Description: Pull the cable diagonally across your body in a controlled motion.

Day Three: Hamstrings, Calves, and Arms

1. Romanian Deadlifts

Muscles Worked: Hamstrings, glutes, lower back
Sets/Reps: 4 sets of 8-12 reps
Intensity: 75–80% of 1RM
Description: Keep a slight knee bend, hinge at the hips, lower the bar to mid-shin, then return to standing.

2. Lying Leg Curls

Muscles Worked: Hamstrings
Sets/Reps: 4 sets of 12-15 reps
Intensity: Moderate weight
Description: Curl the weight towards your glutes, then lower slowly.

3. Standing Calf Raises

(See Day One)

4. Seated Calf Raises

(See Day One)

5. Barbell Bicep Curls

Muscles Worked: Biceps brachii
Sets/Reps: 3 sets of 8-12 reps
Intensity: 70–75% of 1RM
Description: Keep elbows pinned to your sides, curl the barbell up, then lower under control.

6. Skull Crushers

Muscles Worked: Triceps
Sets/Reps: 3 sets of 10-12 reps
Intensity: Moderate weight
Description: Lower the bar toward your forehead, then extend your arms back up.

7. Hammer Curls

Muscles Worked: Biceps, brachialis
Sets/Reps: 3 sets of 10-12 reps
Intensity: Moderate weight
Description: Hold dumbbells with a neutral grip and curl them up in a controlled motion.

Cardio Component

To complement this program, perform 90 minutes of low-intensity steady-state (LISS) cardio per week, such as:

30-minute incline walking sessions
Stationary cycling at a moderate pace
Rowing at a steady rhythm

This cardio routine enhances endurance and recovery without interfering with muscle gains.

Final Thoughts

This structured three-day split provides an effective balance of compound lifts, isolation movements, and cardiovascular training. By consistently progressing in weight and focusing on proper nutrition and recovery, you’ll build a strong, aesthetic, and well-balanced physique. Stick to the plan, monitor your progress, and adjust as needed for optimal results!