You are no longer a beginner. It’s time to step it up — use heavier weights and gain serious mass and strength. This plan introduces assistant muscle groups and targets overall hypertrophy with a proven 3-day split.
Grab it free at TPXMuscle and start your transformation today!
Always begin with a proper warm-up and dynamic stretching to reduce injury risk and maximize your gains.
Day 1 – Chest / Triceps / Shoulders
- Bench Press: 4 x 12–10–8
- Incline Dumbbell Press: 2 x 12–10
- Standing Barbell Military Press: 2 x 12–10
- Lateral Dumbbell Raises: 3 x 15–12–12
- Cable Crossover Flies: 3 x 12–10–8
- Dips: 3 x 10–8–6
- Tricep V-Bar Pushdowns: 2 x 12–10–8
- Skullcrushers (EZ-Bar): 3 x 10–8–6
Day 3 – Back / Biceps / Forearms
- Deadlifts: 4 x 15–12–10–8
- Lat Pulldowns: 3 x 12–10–8
- Dumbbell Rows: 3 x 12–10–8
- Chin-Ups: 3 x max–12–10
- Preacher Curls (EZ-Bar): 2 x 12–10
- Hammer Curls (Seated Dumbbell): 3 x 10–8–6
- Reverse Barbell Curls: 2 x 12–max
- Lying Dumbbell Pronation: 3 x 15–12–10
Day 5 – Legs / Abs
- Squats: 4 x 12–10–10–8
- Leg Press: 3 x 10–8–6
- Leg Extensions: 3 x 10–8–6
- Lying Leg Curls: 3 x 12–10–8
- Standing Calf Raises (Machine): 3 x 15–12–10
- Ab Machine Crunches: 3 x 12–10–8
- Floor Crunches: 3 x 15–12–10
- Reverse Crunches: 2 x 12–10
Final Tips
To build muscle and support recovery:
- Eat 4–5 nutrient-dense meals daily
- Include protein shakes or weight gainers if you’re a hardgainer
- Use a creatine + multivitamin stack for better endurance
- Stay consistent with your training and nutrition
If you’re unsure how to perform any exercises, consult trusted online databases or refer to our upcoming exercise library.
Stay strong and focused — good luck on your mass gaining journey!