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3-Day Workout for Mass

The whole idea of this workout program is work your muscles till failure and to do it quick. It follows the concept of quality over quantity, doing few heavy sets rather than many light sets. By doing this what happens is that you shock your muscles into growing. This workout wears on your muscles quite a bit more than other workouts and you may not be able to handle it if you are just starting to work with weights. Thus I would recommend this workout for someone who has been lifting for a while and wants to see significant gains in mass because he/she has plateaued with their current workout program.

I used this workout program about 3 years ago with noticeable gains in muscle mass. Within 2 months of doing this program I noticed some of my targeted muscles did get a lot bigger, especially those muscle groups which I love to work. The muscle groups that did not work out very well for me were the arms and abs. I think this is because these muscle groups are smaller compared to your chest and back and thus require a different approach, but it could also be that I was doing something wrong.

The Workout

Before each exercise you should start out with a warmup set, do 50% of the weight and no more than 8 reps. Then follow each of these exercises by doing just 1 set of 8 to 10 reps. Try to pick a weight so that you will fail on your 10th rep and no matter what your motivation is, you will NOT be able to do an 11th.

  • Squats 1 X 8 - 10 reps
  • Leg Extensions 1 X 8 - 10 reps
  • Leg Curls 1 X 8 - 10 reps
  • Dumbbell Pullovers 1 X 8 - 10 reps
  • Barbell Overhead Shoulder Press 1 X 8 - 10 reps
  • Seated Rows 1 X 8 - 10 reps
  • Bench Press 1 X 8 - 10 reps
  • Barbell Bicep Curls 1 X 8 - 10 reps
  • Tricep Extensions 1 X 8 - 10 reps
  • Weighted Pullups 1 X 8 - 10 reps
  • Weighted Dips 1 X 8 - 10 reps
  • Standing Calf Raises 1 X 8 - 12 reps
  • Abs - 1 X 10 - 15 reps

I like to make a little table in my notebook and keep track of my progress for all my workouts. For this program I usually make 4 columns:

  1. Exercise (name of the exercise performed)
  2. Weight (amount of weight you used)
  3. Number of Reps (amount of reps performed)
  4. How I Feel (failure, stressed, good)

“How I Feel” is especially important, it allows me to keep track of how hard I am working myself with the current exercise and weight. My goal is to experience failure in each exercise, meaning I can not perform another rep over 8. This means that the weight I chose is challenging me enough and there’s room for improvement. The good feeling is what I write down when I perform a set of 10 reps and feel that I can go on and do an 11th or 12th rep. This means that the current weight I’ve picked for the exercise is too light and I need to increase a bit. Stressed is when I fail on my 10th rep, meaning I can still work with the current weight and have a little more room for improvement.
Hope this all makes sense to you. Remember to always stretch before every exercise and warm up, that’ll decrease your chances of injury. Since this workout program is quite intense, you need to be extra careful about avoiding injury.

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