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Home » Workout Routines » 3 Day Hardcore Program |
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WORKOUT ROUTINES DATABASE
WORKOUTS TO HELP YOU REACH YOUR MUSCLE & FITNESS GOALS.
3 Day Hardcore Program
Workout Summary:
| Training Level: | Intermediate | |
| Main Goal: | Build Muscle | |
| Days Per Week: | 3 | |
| Workout Type: | Split | |
| Designed By: | Damien Mase |
Description of Workout:
This 3 day workout hits all major muscle groups over a 3 day period. The first day hits legs/back, second day hits chest/shoulders and the thrid day is dedicated to arms. Ideally you should use this workout on Mon-Wed-Fri.
This workout is excellent for hardgainers. If you combine this workout with a high calorie diet you should be able to increase you weight and lean muscle mass. You should only do this workout for about 8 weeks, then switch to keep your muscles growing.
| Monday - Legs and Back | ||
| Legs |
||
| Exercise | Sets | Reps |
| Squat | 4 | 12, 10, 8, 6 |
| Horizontal Leg Press | 3 | 10, 8, 6 |
| Deadlifts | 3 | 6 (heavy) |
| Standing Calf Raise | 6 | MAX to failure |
| Back | ||
| Exercise | Sets | Reps |
| Wide Grip Pull Up | 3 | 8, 6, 4 |
| Seated Row | 3 | 10, 10, 8 |
| One Arm Dumbbell Row | 2 | 10, 8 |
| Hyperextension | 3 | 12 |
| Workout Notes: |
||
| None. | ||
TUESDAY - REST DAY/CARDIO/ABS
| Friday - Chest and Shoulders | ||
| Chest |
||
| Exercise | Sets | Reps |
| Barbell Bench Press | 4 | 10, 8, 8, 6 (incr weight) |
| Incline Dumbbell Bench Press | 3 | 10, 10, 8 |
| Cable Crossovers | 3 | 10-12 |
| Incline Dumbbell Flys | 3 | 8-10 |
| Shoulders | ||
| Exercise | Sets | Reps |
| Military Press | 4 | 10, 8, 6 reps (incr weight) |
| Dumbbell Lateral Raise | 3 | 10, 8, 8 |
| Dumbbell Reverse Fly | 3 | 10 |
| Dumbbell Shrugs | 3 | 12 |
| Workout Notes: |
||
| None. | ||
THURSDAY - REST DAY/CARDIO/ABS
| Friday - Arms | ||
| Triceps |
||
| Exercise | Sets | Reps |
| Tricep Dip | 3 | 10, 8, 6 |
| Lying Tricep Extension | 3 | 10 |
| Close Grip Bench Press | 3 | 6 (slow n heavy) |
| Biceps | ||
| Exercise | Sets | Reps |
| Standing Barbell Curl | 3 | 8, 8, 6 |
| Preacher Curl | 3 | 12 slow |
| Incline Dumbbell Curl | 3 | 20, 15, 10 ultra slow |
| Workout Notes: |
||
| None. | ||
WEEKEND - REST
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