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HIT MASS Program: 3 Day High Intensity Training Split

By Grind City Culture -
 
 
 
Monday
Exercise Sets Reps
1. Incline Barbell Bench Press 3 12, 10, 6-8*
2. Dumbbell Fly 3 12, 10, 8-10*
3. Weighted Dip 3 12, 10, 8-10*
4. Lateral Raise 3 12, 10, 8-10*
5. Upright Row 3 12, 10, 10-12*
6. Lying Tricep Extensions 3 12, 10, 8-10*
7. Rope Pressdown 3 12, 10, 10-12*
*Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range.
Wednesday
Exercise Sets Reps
1. Leg Extension 3 15, 12, 10-12*
2. Squats 3 15, 12, 10-12
3. Leg Press 3 15, 12, 12*
4. Stiff Legged Deadlift 3 15, 12, 10-12*
5. Lying Leg Curl 3 15, 12, 10-12*
6. Seated Calf Raise 3 20, 15, 15*
7. Standing Calf Raise 3 20, 15, 15*
*Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range.
Friday
Exercise Sets Reps
1. Dumbbell Pullover 3 12, 10, 6-8*
2. Bent Over Barbell Row 3 12, 10, 8-10*
3. Reverse Grip Pulldown 3 12, 10, 8-10*
4. Barbell Curl 3 12, 10, 8-10*
5. Incline Dumbbell Curl 3 12, 10, 10-12*
6. Weighted Crunch 3 12, 10, 8-10*
7. Hanging Leg Raise** 3 12, 10, 10-12*
*Last set is your all out HIT set to failure. Aim to pick a weight you will fail within the prescribed rep range.
**Add weight to this exercise by holding a dumbbell with your feet.

Achieve new gains with this high intensity workout. This HIT MASS 3 day split is perfect for beginners as well as lifters looking to bust through a plateau!

Workout Summary


Build Muscle

Split

Beginner
6 weeks

3
60-75 minutes

Barbell, Cables, Dumbbells, Machines
Male & Female

Roger “Rock” Lockridge
download pdfDownload Workout

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