Gaining muscle mass is not a difficult process, but it is certainly a slow process . Obviously, with this we do not intend to demotivate you, but we do want to be transparent about the results you can achieve.

If this is still your goal, here is a three-day routine that can help you achieve it.

The workout routine to gain volume

DAY A – EXERCISES SETS AND REPS BREAK
FLAT BENCH PRESS 3 x 6 – 10 2’30 “- 3 ‘ How to do a flat bench press
DUMBBELL BICEP CURL 3 x 8 – 12 1’30 “- 2 ‘ How to do dumbbell bicep curls
BARBELL MILITARY PRESS 3 x 6 – 10 2’30 “- 3 ‘ How to do a barbell military press
ABDOMINAL CRUNCH 3 x 15 – 20 2 ‘- 2’30 “ How to do abdominal crunch
HIP THRUST ON FEMORAL MACHINE 3 x 8 – 12 1’30 “- 2 ‘ How to hip thrust the femoral machine
HIGH PULLEY TRICEPS EXTENSIONS 3 x 8 – 12 1’30 “- 2 ‘ How to do high pulley triceps extensions
DAY B – EXERCISES SETS AND REPS BREAK
CONVENTIONAL DEADLIFT 3 x 6 – 10 2’30 “- 3 ‘ How to do conventional deadlifts
FRENCH PRESS 3 x 8 – 12 1’30 “- 2 ‘ How to French Press
QUADRICEPS EXTENSIONS MACHINE 3 x 10 – 15 1’30 “- 2 ‘ How to do quadriceps extensions
DUMBBELL SPIDER CURL 3 x 8 – 12 1’30 “- 2 ‘ How to do dumbbell spider curls
DUMBBELL SIDE RAISES 3 x 10 – 15 1’30 “- 2 ‘ How to do dumbbell lateral raises
PRESS PALLOF 3 x 10 – 15 (per side) 1’30 “- 2 ‘ How to press pallof
DAY C – EXERCISES SETS AND REPS BREAK
CONVENTIONAL SQUAT 3 x 6 – 10 2’30 “- 3 ‘ How to do a conventional squat
PEC-DECK 3 x 10 – 15 1’30 “- 2 ‘ How to make peck-deck
LOW PULLEY NARROW ROW 5 x 8 – 12 2 ‘- 2’30 “ How to do a narrow low pulley row
HAMSTRING CURL MACHINE 3 x 8 – 12 1’30 “- 2 ‘ How to do a hamstring curl on a machine
FACE-PULL LOW PULLEY 3 x 10 – 15 1’30 “- 2 ‘ How to do face pull
ABDOMINAL WHEEL 3 x 10 – 15 1’30 “- 2 ‘ How to do abdominal wheel extensions

In this routine we will be giving priority to three exercises; the deadlift, squats and bench press , and we will combine them with other exercises focused on polishing other muscle groups so that we can gain strength in very global multi-joint exercises , while gaining volume.

In case you’re short on time, it makes sense to group the six exercises from each training day into three supersets , so that you do both exercises without resting and rest once you finish them.

2 thoughts on “Gaining muscle mass in the gym: a three-day bulking workout routine”
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