muscle growth

If you have not currently make certain to look into week 1 as well as week 2 of this workout split.

Most individuals do not complete just what they start.

The truth that you have actually made it via to week 3 reveals that you are dedicated and all set for the following challenge.

Week 2 was tough.

Week 3 is mosting likely to examine your limits.

The volume is similar to recently, but there is variant in the variety of sets as well as reps.

Without an ample nutrition strategy in position, your body will certainly not grow. Take a look at my article on nourishment guidelines that I wrote particularly for this workout split

Week 3

During the power days you will certainly be doing 4 sets of 5 reps.

I will clarify in the future the endurance days.

They are various from anything you have actually seen in the initial two weeks of training.

Day 1: Lower Body Power

As pointed out in earlier weeks, I locate stretching as well as heating up to be really beneficial prior to functioning my lower body.

Without extending and warming up, I am incapable to raise optimal weight for my squat.

You ought to be keeping an eye on your exercises, i.e. recording the weights that you utilized each week.

Try making use of a little more weight today compared to you did last week.

If you really push on your own, you will be well on your means to achieving a new personal document for your 5 rep max.

Barbell Squat: 4×5

Barbell Deadlift: 4×5

Leg Press: 4×5

Romanion Deadlift: 4×5

Day 2: Push Power

4 compound exercises, 4 sets of 5 reps each. 

Really test your stamina today.

Lift extra weight than last week.

Even if it is just by a 5 or 10 pound plate, do it.

Having finished 2 weeks of this workout split, you should already be seeing some strength gains.

Strength gains will certainly after that move to your endurance day whereby you will certainly gain a lot more lean mass.

Flat Barbell Bench Press: 4×5

Incline Barbell Bench Press: 4×5

Standing Military Press: 4×5

Close Grip Bench Press: 4×5

Day 3: Pull Power

You’ll observe that the power days do not differ excessive throughout weeks.

Are you seeming like they are beginning to obtain a little bit repetitive?

If you addressed of course, you are not pushing on your own difficult enough!

You ought to feel motivated by raising an increasing number of weight each week.

Again, use more weight today compared to you did last week.

Don’ t avoid a solitary rep.

Complete this exercise as well as delight in a well was worthy of day of rest tomorrow.

Barbell Rows: 5×4

Pull-ups: 5×4

Bicep Curls: 5×5

Shrugs: 5×5

 Day 4: Rest or Optional Cardio

It is very important to emphasize that muscle mass grow throughout rest.

Rest is particularly important if you are a beginner.

As a newbie, your body is not utilized to such training approaches as well as needs adequate time for recovery.

As a relatively advanced lifter, you may feel your body recuperating faster.

If so, after that it will be a smart idea for you to get a 15 minute high strength cardio exercise today.

The trick will certainly be to pay attention to your body as well as doing just what really feels right.

Day 5: Lower Body Endurance

This weeks reduced body endurance will certainly be different from previous weeks.

It is really high quantity and also the collections and reps vary for each exercise.

You will start with incredibly sets of leg expansions as well as leg curls.

This workout is intense.

There were often times throughout the workout where I simply intended to employ quits.

Don’t give in.

Keep the vision of your desire body in mind to remain motivated.

Leg Extensions: 4 x 30, 15, 15, 15
Lying Leg Curl: 4 x 30, 15, 15, 15,

Barbell Squats: 4×12

Walking Lunges: 2×20

Romanian Deadlift: 4×12


Calf Raises (seated or standing): 4 x 30, 15, 15, 15
Calf Elevates on Leg Press Equipment: 4 x 30, 15, 15, 15

Day 5: Push Endurance

Again, today’s push endurance workout will certainly showcase really high volume.

Lift more compared to you did on previous weeks.

Aim to be striking near failing on your final reps.

This workout will seriously blast your breast, triceps, and also shoulders.

The super-set finisher will certainly have you feeling a burn like you have actually never really felt before!

For the device bench press I use the hammer stamina machine.

Bench Press (weights or pinhead): 4×12

Incline Bench Press (barbell or dumbbell): 4×12 dropset on last

Machine Bench Press: 4×12

Lateral Raises: 4×12 run the rack on last set

Behind the head barbell tricep extension (aka skull-crushers): 4 x 30, 15, 15, 15
Tricep Lower (rope or pole): 4 x 30, 15, 15, 15

Day 6: Pull Endurance 

Again, very high volume.

Try and do one of two things.


Increase the weight from last week


Reduce rest periods

Adjusting these aspects will maintain your body presuming and allow for sustained growth.

This is your last exercise of the week.

Be sure to make everything the method to the surface line.

You have a day of rest tomorrow, so really push yourself.

Pull Ups: 50 reps

Cable Row: 4×12

Lateral Pull Down: 4×12 run the rack on the last set

Isolation Dumbbell Row: 4×12

Standing Dumbbell Bicep Curls: 5×10

Rope Hammer Curls: 4 x 30, 15, 15, 15

End of Week 3

You are now half way through.

You need to already be seeing noticeable gains in both stamina as well as size.

What’s good concerning this split is that it maintains your body guessing.

Every week is different, as well as your body never understands what to expect.

Keep at it and also you will certainly see even more outcomes in the next 3 weeks than you have in the initial 3.

I wish you’re enjoying these workouts.

If you have any questions regarding anything:

Contact me.