3 Day Routine for Mass for an Ecto...

Training Bodybuilding
1

I just thought up this really simple basic routine for strength/mass gains.

Monday
SQUAT 3 x 8
Dips 3 x 8
Row 3 x 8

Wednesday
BENCHPRESS 3 x 8
Db Lunges 3 x 8
Chin-ups 3 x 8

Friday
DEADLIFT 3 x 8
db bench-press 3 x 8
Calf raises 3 x 8

The idea is to hit the 3 major muscle groups 3 times a week which is legs chest and back.
The reason there isn’t a lot of exercises is because i want to focus on having a lot of recovery in order to be able to keep increasing the weight a little every week without over stressing the muscles or causing CNS fatigue mainly because im senstive to over training since im an ecto.
You’ll notice that there’s a heavy, medium and light exercise in each day for the muscle groups for example heavy squats on Monday, medium db lunges on Wednesday and then light calf raises on Friday for the legs.

So it works out to be:-

Monday
Heavy legs
Light chest
Medium Back

Wednesday
Heavy chest
Medium legs
Light back

Friday
Heavy back
Medium chest
Light legs

Its kind of like a strength routine but for mass instead.
Think this will work?

Any help or comments would be greatly appreciated, thnx.

2

What does your diet look like?
What are your goals?

As long as you eat enough and sleep enough I don’t think you need to worry about overtraining.

Honestly, that routine is very basic. But if you put forth an effort in EATING while doing that you will see results.

If you are not getting stronger or bigger, you need to eat more food.

3

[quote]xb100 wrote:
What does your diet look like?
What are your goals?

As long as you eat enough and sleep enough I don’t think you need to worry about overtraining.

Honestly, that routine is very basic. But if you put forth an effort in EATING while doing that you will see results.

If you are not getting stronger or bigger, you need to eat more food.

[/quote]
Well i stopped lifting for a while and sunk back into a skinny-fat state so really i just wonna get moving again and add some strength/mass to my frame.

My diet is average at the moment since im not lifting but when i get back on track ill probably start taking in 3000-4000kcal a day with the usual 6 meals high protein ect.

It is really basic but because im a skinny-fat hardgainer and lacking a good solid foundation, i think basic is just what i need.
I just want to add some mass and strength on the major muscle groups before worrying about isolation exercises or technical drop set routines ect so thought a routine like this would be ideal.

thnx for your input :slight_smile:

4

Looks like a pretty good beginners program to build up a foundation. I think you could use some more volume as you only have 9 sets for legs each week. Even the most basic HST/periodization programs have more than that. Also, up your rep ranges on light lifts and maybe go lower on heavy.

AND EAT!

5

[quote]lolwut wrote:
Monday
SQUAT 3 x 8
Dips 3 x 8
Row 3 x 8[/quote]

This day seems fine, but I would recommend bench and rows on this day for a better set of movement patterns (horizontal push and pull). This would be a heavier day, but you can do it!

[quote]Wednesday
BENCHPRESS 3 x 8
Db Lunges 3 x 8
Chin-ups 3 x 8[/quote]

I see what you’re trying to do, but you can restructure things differently so you can bench, squat and deadlift heavy each week.

Like Monday’s workout, I would recommend chins and overhead press (vertical push and pull) along with the lunges and move the bench to Monday.

[quote]Friday
DEADLIFT 3 x 8
db bench-press 3 x 8
Calf raises 3 x 8[/quote]

I would make the db press an incline db press since you’re already benching during the week. You could also perform some hammer curls on this day as well.

I’ve used a similar set up in the past with very good gains. However, I would recommend using different set/reps each workout.

Here’s my suggested schedule and set/rep scheme:

Monday
Squat 3x5
Bench 3x5
Row 3x5
Abs 2-3x8-10

Wednesday
Lunges 4x8-12
Chins 4x8-10
Overhead Press 4x8-10
Abs or triceps 2-3x8-15

Friday
Deadlift 4x6
Incline DB Press 4x6
Hammer Curls 3x8-15
Calf Raises 3x8-15

Also, don’t forget to perform 1-2 days of some “cardio” whether it be HIIT-based (sprints, tabatas) or something else short and intense (strongman exercises, kbell stuff, bodyweight circuits, etc.).

That will keep your fat gain under control and give you additional cardiovascular health benefits without taking away from strength and muscle gains.

6

I’m a big fan of 3 day a week training. It works the best for me. Only my routine is different chest arms mon- legs wed and back shoulders fri.

Natedogg doesn’t overhead press on wed then incline db press 2 days later give you problems? It would if it were me.

7

[quote]xb100 wrote:
What does your diet look like?
What are your goals?

As long as you eat enough and sleep enough I don’t think you need to worry about overtraining.

Honestly, that routine is very basic. But if you put forth an effort in EATING while doing that you will see results.

If you are not getting stronger or bigger, you need to eat more food.
[/quote]

I totally disagree. For you this might work but for most people this will turn them into a fat ass. I can stuff my face with good food and yet still overtrain.

8

[quote]Hagar wrote:
I’m a big fan of 3 day a week training. It works the best for me. Only my routine is different chest arms mon- legs wed and back shoulders fri.

Natedogg doesn’t overhead press on wed then incline db press 2 days later give you problems? It would if it were me. [/quote]

I’ve done it many times. Never had a problem setting it up like that!

But I’m also not “pumping” and “blitzing” my shoulders and chest all week with flyes, lateral raises, front raises, etc., which would definitely cause problems.

One main movement like I listed worked great!

9

[quote]Nate Dogg wrote:
Hagar wrote:
I’m a big fan of 3 day a week training. It works the best for me. Only my routine is different chest arms mon- legs wed and back shoulders fri.

Natedogg doesn’t overhead press on wed then incline db press 2 days later give you problems? It would if it were me.

I’ve done it many times. Never had a problem setting it up like that!

But I’m also not “pumping” and “blitzing” my shoulders and chest all week with flyes, lateral raises, front raises, etc., which would definitely cause problems.

One main movement like I listed worked great!

[/quote]

OK I just mentioned that cause I do shoulders on wed but my chest pressing movements aren’t as strong and I can’t go all out when I work chest on sat. That just happened to me today. My delts didn’t feel like they recovered enough and I wasn’t as strong. I only do 6 to 8 sets for delts 2 presing 2 laterals 2 for the rear delts and 2 sets upright cable rows and even then I don’t go all out but my delts are one of my better bodyparts.

How is your development in your rear and side delts if you don’t do laterals? Do you work those at all specifically or do you just use bigger movements like rows and presses to hit them?

10

This is the sort of routine that the majority of people on this site should use. If possible, also use a gerrard trap bar deadlift instead of straight sometimes as this will give more leg stimulation than normal deadlifts.

11

I like it, but it looks more like strength gaining than mass gaining to me.

If you really just want to get bigger, I’d personally do a split, chest & tris, back & bis, legs.

The best of both worlds would be to follow your program until you plateau, and then change to a more bodybuilding style split. This will totally shock your system as it’s so different.

12

Maybe have a look at Chad Waterbury’s Total body training, its also three days a week focusing on compound movements but is set out with proper periodisation etc.

Just a thought. Check it out anyway.

13

[quote]Hagar wrote:
Nate Dogg wrote:
Hagar wrote:
I’m a big fan of 3 day a week training. It works the best for me. Only my routine is different chest arms mon- legs wed and back shoulders fri.

Natedogg doesn’t overhead press on wed then incline db press 2 days later give you problems? It would if it were me.

I’ve done it many times. Never had a problem setting it up like that!

But I’m also not “pumping” and “blitzing” my shoulders and chest all week with flyes, lateral raises, front raises, etc., which would definitely cause problems.

One main movement like I listed worked great!

OK I just mentioned that cause I do shoulders on wed but my chest pressing movements aren’t as strong and I can’t go all out when I work chest on sat. That just happened to me today. My delts didn’t feel like they recovered enough and I wasn’t as strong. I only do 6 to 8 sets for delts 2 presing 2 laterals 2 for the rear delts and 2 sets upright cable rows and even then I don’t go all out but my delts are one of my better bodyparts.

How is your development in your rear and side delts if you don’t do laterals? Do you work those at all specifically or do you just use bigger movements like rows and presses to hit them? [/quote]

I’ve built most of my rear delt area from deadlifts, rows, chins, power cleans and snatches. They have not been a weak area due to using those movements. I’ve rarely had to put any focus on rear delts.

My side laterals have been a weak point in the past because I have such narrow shoulders, but I’ve built them up in the past year from a couple short training cycles (3-4 weeks at a time, 2 or 3 times within a year) that directly targeted the lateral delts with overhead pressing, lateral raises and different techniques (high reps, low reps, super high reps).

At times I use rear delt raises and side lateral raises, but it’s usually only for short periods of time as I get plenty of shoulder work from overhead presses, benches, pushups and all the other exercises I normally do (deads, cleans, snatches, rows, chins).

14

[quote]xb100 wrote:
What does your diet look like?
What are your goals?

As long as you eat enough and sleep enough I don’t think you need to worry about overtraining.

Honestly, that routine is very basic. But if you put forth an effort in EATING while doing that you will see results.

If you are not getting stronger or bigger, you need to eat more food.

[/quote]

Sorry but… what do you know about eating? Is this a joke?

15

This looks similar to Bill Starr’s and the Madcow routines. These types of full body routines can be very effective for beginners and some intermediate lifters.

From my experience, however, once you reach a certain level of strength on your big movements, it becomes very difficult to squat or dead heavy and then do other movements like the bench with the same intensity and energy.

Once you reach that point, it would probably be a better idea to look at an upper/lower split or a basic 3-way body part split, etc.

16

Im 18 years of age…gym is my life.but im strugling with gaining weight can someone give me advice plz

17

[quote]Razbla wrote:
Im 18 years of age…gym is my life.but im strugling with gaining weight can someone give me advice plz[/quote]

Start your own thread dude. I’ll be happy to help, but I don’t want to hijack this thread.

I think the training advice in this thread is very good for any skinny guys. However nutrition is a whole 'nother barrel of monkeys.

18

I think someone else mentioned this, but keep it the same, but vary the reps.

Workout 1: 6x3
Workout 2: 4x6
Workout 3: 3x9

19

i think this program is solid if you are getting back into the game. simple, yet effective. i did something VERY similar myself a couple months back and ive seen good gains. i say by the 3rd, or even 2nd week you will want to make it 4 x 8

20

Thx cuz i can lift heavy weight but cant get no muscle…my dumbell press is like 50kg per arm my quad is 200kg 15 reps …im using protein and nitric creatine ester .