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Sample Three-Day Muscle Mass Development Training Program (SPLIT)!
Muscle Mass
Muscle Growth
Laura Schneider
Author
2026-03-18
Date
2 min. read
article.read_time
8
Chapters
This program is designed for individuals who possess some experience in gym training, have been consistently training for at least a year, have previously employed methods to stimulate muscle growth more frequently, such as full body training or push-pull, and have prioritized increasing muscle size... The plan is divided into three training days.
An exemplification of a weekly training schedule
Monday: Quadriceps and bicep muscles along with abdominal muscles
Tuesday: Rest day with no exercise
Wednesday: Lower body muscles including shoulder muscles
Thursday: Rest day with no exercise
Friday: Back muscles along with tricep muscles and abdominal muscles
Saturday: Rest day with no exercise
Sunday: Rest day with no exercise.
Monday Workout
Cage + biceps + abdomen KLATKA1. Flat bench pressing: 10/8/8/62. Incline bench pressing: 8/8/83.. Classic pushups with weight on the back: 10/10/104.. Straps: 12/12/12 BICEPS1.. Standing arm bending with broken grip: 12/10/8/82. Arm bending with wrist straps and wrist rotation: 12/8/12 to the side 3.
Tuesday
No exercises have been scheduled for the current day.
"Wednesday is here"
Legs + shoulders of NOGI1. Sitting with a stick on the back: 10/8/6/62.. Steps with handles: 108//8/6 steps on the leg3.. Bending legs on the machine: 12/12/10/104.. Dead line on pure legs: 10/10/105.. Raising on the bar: 15/15/12/10 SHOULDER1.
I AM NOT GOING TO DECEIVE
There are no workouts today.
Friday
Back muscles + triceps brachii muscles + abdominal muscles BACK1. Wide pulling on the rope: 10/10/10/102. Rowing with the barbell in the underhand grip in the supine position: 10/8/8/63. Sitting down pulling of the lower grip bar to the abdomen: 12/10/10/84. Lifting of the trunk in the prone position: 10/10/10 TRICEPS1. Pull-ups on the bars: 10/8/8/62. Bench pressing with the barbell to the head: 8/8/83. Lifting of the upper barbell: 12/12/12 ABDOMEN1. Classic abdominal exercises: 4 series of 8-12 repetitions2. Raising the knees towards the chest in hanging on the bar: 4 series of 8-12 repetitions.
On Saturday morning
No training activities are scheduled for this particular day.
Sunday, a day of peace
The current day is a rest day from physical exercise.
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