3 day hardcore program

Type: Split
Level: Intermediate
Days per week: 3 days
Sex: Male & Female

This 3 day workout hits all major muscle groups over a 3 day period. The first day hits legs/back, second day hits chest/shoulders and the thrid day is dedicated to arms. Ideally you should use this workout on Mon-Wed-Fri.

This workout is excellent for hardgainers. If you combine this workout with a high calorie diet you should be able to increase you weight and lean muscle mass. You should only do this workout for about 8 weeks, then switch to keep your muscles growing.

Day 1

Legs and Back

Barbell squat

Sets: 4 Reps: 12,10,8,6

Leg press

Sets: 3 Reps: 10,8,6

Barbell deadlift

Sets: 3 Reps: 6 (heavy)

Standing dumbbell calf raise

Sets: 6 Reps: MAX to failure


Sets: 3 Reps: 8,6,4

Seated cable rows

Sets: 3 Reps: 10,10,8

One-arm dumbbell row

Sets: 2 Reps: 10,8

Day 2 - rest day


No exercises

Day 3

Chest and Shoulders

Barbell bench press - medium grip

Sets: 4 Reps: 10,8,8,6

Incline dumbbell press

Sets: 3 Reps: 10,10,8

Cable crossover

Sets: 3 Reps: 10-12

Incline dumbbell flyes

Sets: 3 Reps: 8-10

Seated barbell military press

Sets: 4 Reps: 10,8,6 reps (incr weight)

Side lateral raise

Sets: 3 Reps: 10,8,8

Dumbbell shrug

Sets: 3 Reps: 12

Day 4 - rest day


No exercises

Day 5

Arms, Biceps

Dips - triceps version

Sets: 3 Reps: 10,8,6

Close-grip barbell bench press

Sets: 3 Reps: 6 (slow n heavy)

Barbell curl

Sets: 3 Reps: 10,8,6

Preacher curl

Sets: 3 Reps: 12 slow

Incline dumbbell curl

Sets: 3 Reps: 20,15,10 ultra slow

Day 6 - rest day

Description is empty

No exercises

Day 7 - rest day

Description is empty

No exercises