In Part 1, I talked through those all-important points for building strength and muscle mass, including time under tension, tempo, exercise selection and building a strong base.

Here are some more tips to keep in mind for the three day workout split programme below.

Reps ranges

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Research has proven that the sweet spot for building muscle size is between 8-12 rep ranges. I personally like 6-12 reps which, as we talked about in part 1, is about 60-85% of your 1 rep max. You don’t have to test your 1 rep max to figure that out.

That’s where weight selection comes in.  

Weight selection

Not picking the correct weight is one of the biggest mistakes I see.

Most people go into a set with a rep range in mind which is a good thing, but most of the time that weight is too light and the lifter stops at the designated rep range.

You should be using a weight that only leaves you with 1 or 2 reps left in the tank.

If you are in the middle of a set and realize it is too light, that’s when you can throw in a little tempo training. Pause at bottom for four seconds or slow down your eccentric or lowering portion of the movement to increase the time under tension and give yourself a better chance of getting those gains.

3 day workout split_43 day workout split programme

I’ve put together a 3 day a week program for strength and mass.

You can use this program for a full month.

When you see results with this program, I have multiple programs to follow. This will be an upper body, lower body and full body split.

How to read the program:

– 1a and 1b are supersets. Do both of these exercises back to back with minimal rest. After the superset rest 1 minute exactly and go again.

Adjust weight as needed. When you get done with all sets of 1a and 1b then you move onto 2a and 2b etc.

– The first number you see in the sets and reps boxes is week 1. The second box is week 2 and so on.

– ES means each side.

– Numbers in the tempo box will look like this for example 3-1-3-0. This varies from coach to coach, but for the purpose of this program this is what the number means.

– The 1st number is the lowering portion, the 2nd  is the pause at the bottom, the 3rd is the raising portion and the 4th is the top of the exercise.  If there is no number assume it is a 2-1-1-0.

– Amrap means as many reps as possible.

Day 1 Lower Body

Order Exercise Sets Reps Tempo
1a Front squat 5 5 5 3 5 5 5 3 3-1-2-0
1b Single leg RDL 4 4 4 4 6es 6es 6es 6es
2a Barbell step ups 4 4 4 4 6es 6es 6es 6es
2b Barbell SL Hip bridge 4 4 4 4 8es 8es 8es 8es
3a Lunges 3 3 3 3 8es 8es 8es 8es
3b Sumo deadlift 3 3 3 3 10 10 10 10
4a Rollouts 3 3 3 3 8 8 8 8

Day 2 Upper Body

Order Exercise Sets Reps Tempo
1a Barbell bench 3 3 3 3 3 3 3 1
2a Dumbbell bench 4 4 4 4 6 6 6 6
2b Lat pull down 4 4 4 4 8 8 8 8
3a Dips 3 3 3 3 10 10 10 10
3c Pullover 3 3 3 3 12 12 12 12
4a Front raise (barbell plate) 3 3 3 3 10 10 10 10
4b Seated row 3 3 3 3 12 12 12 12

Day 3 Full Body

Order Exercise Sets Reps Tempo
1a Overhead press 5 5 5 3 3 3 3 3
2a Incline bench 4 4 4 4 8 8 8 8
2b Single arm bent over row 4 4 4 4 10 es 10 es 10 es 10 es
3a Back squat 3 3 3 3 8 8 8 8
3b RDL (Romanian deadlift) 3 3 3 3 10 10 10 10
4a Band resisted push ups 3 3 3 3 12 12 12 12
4b Pull ups 3 3 3 3 amrap amrap amrap amrap
5a Split squat 3 3 3 3 8es 8es 8es 8es
5b Hyper extensions (GHD) 3 3 3 3 12 12 12 12

I hope you have fun! As always train at your own risk and take form seriously. Get help from an expert if needed. And I am here to help!

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