Mon/Wed/Fri Workout: 3-Day Hardcore Plan to Get Huge w/ PDF

You don’t have to hit the gym every day to build a burliest physique, you can do that by working thrice a week.

A three-day split is as effective as a five-day routine when you perform the same number of reps and sets.¹ Schoenfeld BJ, Grgic J, Krieger J. How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. J Sports Sci. 2019;37(11):1286-1295. doi:10.1080/02640414.2018.1555906

In this article, I’ll show you how to program your workouts within three sessions (Monday, Wednesday, and Friday) to hit every muscle group efficiently.

This training program will allow you to train in an organized way and help you get aesthetics over time.

Workout Plan Description

This workout plan involves training three times weekly – chest and shoulder on Monday, back and core on Wednesday, and legs and arms on Friday, ensuring your every muscle gets decent work over a three-day period.

It will suit intermediates who have been working out for a while and want to put on mass.

Pairing this workout routine with a good diet program will help you shape your physique over time.

Once you get bored or don’t see results, I suggest shuffling muscle groups or increasing the frequency to stimulate your muscle growth.

Mon/Wed/Fri Workout Routine to Gain Mass

• Monday – Chest and Shoulder
• Tuesday – Rest
• Wednesday – Back and Core
• Thursday – Rest
• Friday – Legs and Arms
• Saturday – Rest
• Sunday – Rest

Monday – Chest and Shoulder

Exercise #1 – Seated Pec Deck Fly (3 sets)

• Warm-up set with light weight: 1 x 15 reps
• Working sets with moderate weight: 2 x 10-12 reps

Exercise #2 – Incline Bench Press (4 sets)

• Warm-up set: 1 x 15 reps
• Working set with Moderate weight: 1 x 10-12 reps
• Working sets with heavy weight: 2 x 6-8 reps

Exercise #3 – High to Low Cable Fly (3 sets)

• Working sets with moderate to heavy weight: 3 x 10-12 reps

Exercise #4 – Smith Machine Overhead Press (3 sets)

• Warm-up set: 1 x 15 reps
• Working set with Moderate weight: 1 x 10-12 reps
• Heavyweight set: 1 set of 6-8 reps

Exercise #5 – Seated Lateral Raises (4 sets)

• Warm-up set: 1 x 15 reps
• Working sets with Moderate weight: 3 x 8-10 reps.

Exercise #6 – High Cable Reverse Fly (3 sets)

• Warm-up set: 1 x 20 reps
• Working sets with Moderate weight: 2 x 10-12 reps

Wednesday – Back and Core

Exercise #1 – Front Lat Pulldown (4 sets)

• Warm-up set: 1 x 20 reps
• Working sets with moderate weight: 2 x 8-10 reps
• Heavy loaded set: 1 x 6-8 reps

Exercise #2 – Bent-over Barbell Row (4 sets)

• Warm-up set: 1 x 20 reps
• Working sets with moderate weight: 2 x 8-10 reps
• Heavy loaded set: 1 x 6-8 reps

Exercise #3 – Seated Cable/Machine Row (4 sets)

• Working sets with moderate weight: 2 x 8-10 reps
• Heavy loaded sets: 2 x 6-8 reps

Exercise #4 – Single-arm Dumbbell Row/Landmine Close Grip Row (3 sets)

• Moderate to heavy weight sets: 3 x 6-8 reps

Exercise #5 – Hanging Knee/Leg Raises (4 sets)

• Bodyweight Knee Raises: 2 sets x 20 reps
• Weighted Knee Raises: 2 sets x 10 reps

Exercise #6 – Kneeling Cable Crunches (4 sets)

• Moderate weight sets: 4 x 20 reps

Friday – Leg and Arms

Exercise #1 – Leg Extension (2 sets)

• Warm-up sets with light weight: 2 x 20 reps

Exercise #2 – Leg Press (3 sets)

• Warm-up set: 1 x 20 reps
• Working set with moderate weight: 1 x 12-15 reps
• Heavy loaded set: 1 x 8-10 reps

Exercise #3 – Smith Machine Back Squat (4 sets)

• Warm-up set: 1 x 20 reps
• Working sets with moderate weight: 2 x 12-15 reps
• Heavy loaded sets: 1 x 8-10 reps

Exercise #4 – Leg Extension (2 sets)

• Working sets with moderate weight: 2 x 12 reps

Exercise #5 – Leg Curl (4 sets)

• Warm-up set: 1 x 20 reps
• Working sets with moderate weight: 3 x 12-15 reps

Exercise #6 – Dumbbell Romanian Deadlift (3 sets)

• Working sets with moderate weight: 3 x 8-10 reps

Exercise #7 and #8 Superset – Bar/Machine Dips and Straight Barbell Curl (3 sets)

• Perform three sets of 10-15 reps with no rest between them.

Exercise #9 and #10 Superset – Bar Pushdown and Alternating Dumbbell Curl (3 sets)

• Perform three sets of 10-15 reps for each exercise, rest for 1 minute, then repeat.

Download The M-W-F Progam PDF

References

• 1
  Schoenfeld BJ, Grgic J, Krieger J. How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. J Sports Sci. 2019;37(11):1286-1295. doi:10.1080/02640414.2018.1555906