Shaun's 3 Day Muscle Building Split Workout
Workout Summary:
Intermediate
Build Muscle
3
Split
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How many weeks is it recommended to do
this routine ??
Daniel O.
I would run it at least 8 to 12 weeks, or as long as you are making consistent gains.
Thanks Steve!!!
HI Steve,
By any chance do you know about the effectiveness of the products Animal Pak, M Stak, Stak and Stak 2? If so what would be the best combinations. i have tried Animal Pak with M Stak but id like to know your opinion and if there is any difference between the 3 kinds of Stak. Thank you so much.
I know that it is recommend you cycle Stak and M-stak. Animal Pak you can use year around. As far as I know, you can use all of these in combination. I am not familiar with Animal Stak 2 though.
i was just wondering when for example you do chest and biceps is it best to do all your chest excercises thn all your bicep excercise or mix it up
what would you change to after this workout?
on this workout routine do u use the same weights or go up the weights set by set??
In order to effectively gain muscle mass, you need to rep to failure. So when is says to continue doing 10 reps and 4 sets, you wanna make sure that each time you hit that 10th rep, your at failure. If that means adding weight, then do it. If it means lowering your weight, then do it. But each time you do a set your muscles will begin to tire, so i think keeping the same weight is what most people will do
I would agree training to failure is a awesome way to gain muscle mass, but its defiantly not the only way. And I personally believe, if you only do training to failure. Your gains will not reach its max potential unless by switching it up. I dont know everything, but my proffesors, and personal trainers passed that on to me, and has been working.. Just passing on good info :)
cant you do your back,shoulders,biceps,triceps,chest and legs all in the same day
Hi Shane
You will be over loading or stressing your muscles if you work out all in one day. Your muscles need at least 24 to 48 hours rest "remember, muscles dont grow in the gym, they grow when you rest or asleep".
Therefore, breaking down your workout allows ample time for each muscle group to rest !
Hope this helps :)
"NO PAIN, NO GAIN !"
Hey steve, if there is no TBAR row machine there, what should i do ? :O
I have been doing this workout for since January and with summer coming I need to cut down to two days in the gym.(Kids, Fishing, and yard work) Any suggestions? I have been getting a consistent gain but have been kind of plateauing.
Hi Shawn. Here is a good template you could work from:
http://www.muscleandstrength.com/workouts/2-day-simple-ab-split-by-steve...
how much cardio should i do with this workout? and should i do it before or after my weight training session?
Cardio should be based on your individual goals. There is a heated debate on which is better...morning cardio, or cardio following workouts. I recommend trying both ways to see which you like better.
Morning cardio's are better, because if you do cardio in the morning before you eat, you're burning your body fat, and if you do it during the day when you've eaten something 1-2 hours ago, you're burning whats in your stomach, that's why so many people who do cardio during the day, don't get the results they want. Morning Cardio, enough said.
Wrong. What you ate isn't readily available as energy [calories] if it was eaten only 1-2 hours ago that it was eaten. Just make sure you get the cardio sometime during the week. I don't do cardio on lift days because I get exhausted the workout or the cardio and it just hinders my performance with whatever i am going to do afterwards, be it cardio or lifting.
If u do cardio as soon as u wake up without eating ur effectively burning muscle aswell tho because when u have been asleep for say 8 hours your muscles are screaming for protein as u havnt had any for 8 hours so u will be using ur muscles as the main energy source!
Hi Shaun ,
Thanks for the programme it is working quite good for me in building muscle. I do Cardio on the rest days to lose a bit more of body fat. Is this OK? Please advise.
Absolutely!
I do the same thing!
Is this a good starter routine for a beginner?
This is an intermediate routine. here are some quality beginner routines:
http://www.muscleandstrength.com/workouts/beginner.html
I want to bring an Ab workout in this routine. Would you say it is best to do it on the rest days, or is there a better way to fit it into an exercise day?
I would squeeze in some ab work at the end of one or more workouts.
I suppose this question may be a bit dumb, but I usually like to do 4 day splits. However, I work a lot and this 3-day split seems like a better option for me. Will I see less gains from a 3-day split than from a 4-day split because it's "less" training?
A 3 day split is actually probably the best option for most looking for size and strength.
Can you explain why that is? I'm very interested.
The best way to explain it is by looking at how lifters trained prior to steroids. Before steroids, more routines were 3 days per week, Monday, Wednesday and Friday. Steroids allow trainees to lift longer and more frequently, and from this many elaborate splits evolved. Most naturals really don't need more training. Some will grow better on 4+ days per week, but for the genetically average, 3 days per week allows for proper rest and recovery. As a trainee becomes an intermediate, he/she will know there body well and made adaptations. This might involve 4 or 5 day splits. But it is better to evolve into more complicated routines while learning your body then it is to start out complicated and to try and reverse engineer when gains are non-existent.
should i increase weight on each set
Always push yourself for more reps on every set, and when you hit the top end of the rep range, add weight.
is it okay to add one day of just arms?
I wouldn't recommend that. More weekly volume is not as important as hard effort with the existing number of sets.
i've been searching online a little looking for what "rep timing" is, but i can't seem to find an explanation that makes sense to me. what is "2-1-2"?
2-1-2 means it should take you 2 seconds to perform the rep, then hold the contraction for one second and lower the weight to the starting position using a 2 second count.
thanks! also, this is the first time i've followed a written work out routine. in the tables it shows the different exercises for particular muscles grouped together. is this the order i should do these exercises in? should i do incline on smith and then flat bench or should i continue to alternate between muscles like i always do by doing incline bench on smith followed by EZ bar curls?
You're welcome.
I would perform the exercises in the order provided. Complete all the sets of one exercise before moving on to the next.
i was wondering if it is better to work your triceps out on the same day you work your chest or if it is better to work your biceps on the same day because a lot of workouts on here are different and I'm trying to gain size and i read that if u work ur triceps out on the same day as your chest it may affect your chest or tricep workout...thanks any info would be helpful
Either way is completely acceptable. You have 3 primary pushing days each week...chest, shoulders and triceps. You can work triceps with either shoulders or chest.
Hi Steve. This workout sounds good but I have a few questions. I have been training to keep very lean and compact strength to aid my martial arts, but now I am looking to size up for 3 months, then strength train for to 2, and cycle that. So I was wondering if it is best to train my triceps with my chest, shoulders or back, and my biceps with my chest back or shoulders? Thanks.
how can you prevent plateauing, would you change the order of the workout days...?
Everyone hits plateaus. They are part of lifting. If you find that a certain routine has you stuck in a rut, I recommend trying something new.
Hello guys,
This program is for training level intermediate. How can I know if I'm in intermediate Level. I've been working out seriously for 2 years, at what Level am I? Please advise.
Thanks much, Kazakistanian
It sounds like you are an intermediate lifter. I wouldn't hesitate to use this routine.
Since each day has 2 muscle groups, such as legs and shoulders, when I work out should I do a leg exercise, then a shoulder, then a leg, or do the workouts in the order listed?
I am also wondering if there is any good substitute for squating and deadlifting?
Thanks.
Hi Sunny,
I would complete all the exercises for a single muscle group before moving on to a different muscle group.
I wouldn't recommend substituting out squats and deadlifts, they are the best 2 exercises for strength and muscle.
For biceps, it says curls and then reverse curls. How much weight should I use because I do curls normally, but I feel the amount of weight I use I would not be able to do another 3 sets of reverse afterward.
I am also wondering I want to have more emphasis on my biceps, so for chest/bicep day can I sub a chest exercise for a bicep one, or do an extra bicep exercise.
Thank you, can't wait to start this workout.
Hi Sunny...
Use as much weight as you can for the stated rep range. Even if you feel weak with reverse curls, continue to use whatever weight you can.
I would add in a bicep exercise if you feel you need more work.
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