3-Day Split Workout Routine For Mass

Akash Sehrawat

2 min read | Dec 29, 2018

I love 3-day weekly splits 🙂


This workout frequency is ideal for natural athletes like you and me. You see, when you are trying to build mass, it happens in two steps.


-First, you need to stimulate your muscles with weightlifting.


-And the second step where most people falter is rest and nutrition.


Keeping nutrition aside to keep this topic on hand in focus, most gym trainees train too often and with too much workout volume (sets* reps). And then they wonder why they are not growing.


Progressive overload is the key principle when it comes to muscle building. And the way to overload is by getting stronger in a moderate rep range i.e. 5 to 10 reps for each set.


The rep range of [5-10] roughly equates to lifting weights at 75 to 85% of your 1 Rep Max, which creates enough muscular tension to trigger muscular growth.


Lastly, compound exercises like squats, trap bar deadlifts, and overhead presses should be the breadwinner for every workout routine to build mass or lose fat.


When you combine all the facts that I just mentioned, it’s not an easy task to progressively overload on these key compound movements if you go to the gym almost every day!


You need rest, at least 48 hours in between workout sessions. You see, with weights, you are training your muscular system and your CNS (central nervous system), and it takes longer for the latter to recover.


3 days is a perfect way to weight train for the majority of people. If you prefer going to the gym every day because it’s something that you look forward to every day, well, try and focus on other activities like Yoga, cardio or HIIT training.


Your weekly routine can look something like this:


Mon-Wed-Fri: Weights


Tue-Thr: HIIT/Yoga


Sat: Yoga [Optional]


Here is a sample FBX Workout Routine for mass:




Workout [A] is Shoulders/Thighs/Calves: In purple


Workout [B] is Chest/Back/Arms: In Grey


Each workout will be performed every 4-5 days. Here’s what your month will look like*



* Alternatively, one can perform their workouts on Tuesdays, Thursdays and Saturdays.


For more workout routines for all levels, FBX Cut & Gain, you can enroll into my free course, The FBX Training.


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About Akash Sehrawat

Akash is a creator of 25+ programs and certificate courses in which more than 200,000 students have enrolled both on Udemy and Fabulous Body's native platform. Akash is also an author of three books that can be found on Amazon. His answers on Quora have gathered more than 12 million views in less than a year.


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