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Bad-Ass Workout of the Week: Classic 3-Day Split

Pack on the muscle mass. We assess this high-volume routine from one of our readers.

By Dan Trink, CSCS
Bad-Ass Workout of the Week: Classic 3-Day Split

Sometimes, our fans can teach us a thing or two, which is why each week Muscle & Fitness will be selecting a Bad-Ass Workout of the Week, submitted by one of our knowledgeable readers. Then our training experts will explain why we chose the workout, how how to make it even more bad-ass, and what training style it works for.    

This week, Dan Trink, Director of Training at Peak Performance, assesses this routine from our Facebook fan Brandon Brockhouse. Let us know what you think, and show off your own workout at badassworkout@muscleandfitness.com. If we think it's worthy, we'll post it on the Muscle & Fitness website.

THIS WEEK'S OFFICIAL BAD-ASS WORKOUT

Monday - Chest & Back

Incline Bench Press - 3 x 10,8,6
Decline Smith Machine Press - 3 x 10,8,6
Single Arm DB Press - 3 x 10,8,6
Flye Machine - 3 x 10,8,6
V-Bar Pulldown - 3 x 10,8,6
Cable Low Row - 3 x 10,8,6
Bent-Over Two DB Row - 3 x 10,8,6
15-Minute Treadmill

Tuesday - Biceps, Triceps, Forearms

21 - EZ Bar - 7 Bottom, 7 Top, 7 All The Way
DB Spider Curl - 3 x 10,8,6
Seated DB Incline Curl (Legs Propped) - 3 x 10,8,6
Cable High Pull - 3 x 10,8,6
Close Grip Bench Press - 3 x 10,8,6
Tricep Rope Pulldown - 3 x 10,8,6
Overhead Rope Extension (From The Bottom) - 3 x 10,8,6
Barbell Wrist Curl - 3 x 10,8,6
30-Minute Treadmill

Wednesday - Legs & Shoulders

Barbell Squat - 3 x 10,8,6
Leg Press - 3 x 10,8,6
Lying Leg Curl - 3 x 10,8,6
Hip Abductor - 3 x 10, 8, 6
Barbell Shoulder Shrug - 3 x 10,8,6
Front Incline DB Raise - 3 x 10,8,6
Shoulder Press Machine - 3 x 10,8,6
15-Minute Elliptical

Thursday - Chest & Back

Bench Press - 3 x 10,8,6
Incline Machine Press - 3 x 10,8,6
Decline DB Press - 3 x 10,8,6
Underhand Pulldown - 3 x 10, 8, 6
DB Incline Row - 3 x 10,8,6
Iso Row Machine - 3 x 10,8,6
30-Minute Treadmill

Friday - Biceps, Triceps, Forearms

Close Grip Barbell Curl - 3 x 10,8,6
Reverse Grip EZ Bar Curl - 3 x 10,8,6
DB Preacher Curl - 3 x 10, 8, 6
DB Incline Row - 3 x 10,8,6
Cross Body Hammer Curl - 3 x 10,8,6
Incline DB Triceps Extension - 3 x 10,8,6
Decline Skull Crushers - 3 x 10,8,6
DB Wrist Curl - 3 x 10,8,6
15-Minute Treadmill

Saturday - Legs & Shoulders

Hack Squat - 3 x 10,8,6
Leg Extension - 3 x 10,8,6
Barbell Lunge - 3 x 10, 8, 6
Smith Machine Calf Raises - 2 x 15 
Hip Adductor - 3 x 10,8,6
Arnold DB Press - 3 x 10,8,6
Reverse DB Flyes - 3 x 10,8,6
Cable Upright Row- 3 x 10,8,6
30-Minute Treadmill

NEXT: See What Our Expert Said >>

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