rebel

anybody recommend a good 3 day a week(M-W-F) mass building routine?

powerrack

Monday:
Bench Press
Incline Press
Chins
Bar Rows

Wednesday:
Squats
Leg Press
Stiff Leg Deads
Calf Raises

Friday:
Military Press
Side Raises
Dips
Bar Curls
Pushdowns superset with Db Curls

NickB

How many reps do you recommend for that plan? 3 sets, 4-6 reps?

powerrack

Monday:
Bench Press 5* 10/8/6/4/2
Incline Press 3 * 6-8
Chins 4 * 6-8
Bar Rows 4* 6-8

Wednesday:
Squats 5*10/8/6/4/15
Leg Press 3*15-20
Stiff Leg Deads 3*6-8
Calf Raises 3*10

Friday:
Military Press 4*6-8
Side Raises 3*6-8
Dips 3*6-8
Bar Curls 3*6-8
Pushdowns superset with Db Curls 2-3*6-8


This is not a typical program I would use. I would not really go to very extreme failure, just going to you can't do one more rep in a controlled fashion is ok. I got this program from a local powerlifter. I have more somewhere in my files. I will look for them. This isn't the best program. I'm sure I can find something better, but this program is ok and in the right direction.

rebel

anybody suggest something better?

swordfish

this is what im on , ive been on it for 2 weeks, WORKS GREAT SO FAR, 8-9 hours of sleep, 1 gram of protein per lb.


monday- chest tris
3-4x6-8 flat or incline bb press last set failure, do an immediate drop set of 8
3x5-7 flat db bench, last set failure
3x8 incline flyes- no drop set
2x6-8 dumbell pullovers

3x7-9 cg bench
2x6-8 dips or skull crushers
2x9-11 pushdowns, and a good drop set(make a good set out of this and completely exhaust yourself)


wednesday- back bis
3x8 deads, (optional, it does drain you HARD for the rest of the routine) no failure on this one

3x5-7 pullups(if you can or pulldowns- 3x8-10)
3x8 seated rows- DO THESE , contract hard, focus on back, EXCELLENT exercise
3x8 bb rows or db rows- (drop set quick set of 8)
3x10 db shrugs, good range of motion on these hard contraction
3x8 bb curls
2x5-7 preacher curls
2x10 db curls
on the arm exercises i recommend drop setting for 2-3 sets on preacher and db curls

Friday shoulders and legs

10,8,8,6- squat, close stance
3x8 leg press
4x10 leg ext.
3x20 ham curls
5x10 calf raises
3x6 mil seated press
3x6-8 seated db press(make sure you hit failure on this)
3x8 side raises


the reason i didnt put much shoulder is because on back day you hit rear delts hard and chest day you hit front delts hard.

if you want leg day is hard, do a set of squats or leg pres, then go do mil. press, kinda like a superset, another set of leg press, repeat on mil. press
etc.

each workout should take no longer than 50 minutes with warmup KEEP GOOD FORM and contract each muscle hard. rest good, and FAILURE ON EVERY EXERCISE, LAST SET of each exercise or 2nd to last. you should be dead on each workout!!! if you dont like this thats cool, but this program is AWESOME!

ps .as you can see it obviously doesnt have calves and abs, but you can do them on monday and friday if you want, doesnt matter, i do calves twice a week and that is good enough i guess.