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3-Day Mega-Volume and Intensity Routine

On a mission for more size and strength? This 3-day per week plan will pump you up and pack it on.


Exercise 1


Sets: 3 Reps: 10

Stand with your feet about hip-width apart, bend down, and grab the bar outside your knees. Your shoulders should be over the bar. Keeping your lower back in its natural arch, drive your heels into the floor and push your hips forward, lifting the bar until it’s in front of your thighs.

Exercise 2a

Cable Row

Sets: 3 Reps: 10

Sit at a cable station with your knees slightly bent and your feet braced. Keep your lower back in its natural arch and grab the handle with a shoulder-width, overhand grip. Squeeze your shoulder blades together and pull the bar until it meets your lower chest.

Exercise 2b

High-Incline Dumbbell Press

Sets: 3 Reps: 10

Set an adjustable bench to a steep incline (until the back rest is almost vertical). Hold a dumbbell in each hand at shoulder level and sit back against it. Press the weights straight up.

Exercise 3a

Single-Leg RDL Row

Sets: 3 Reps: 15 (Each Side)

Hold a handle attached to the low pulley of a cable station in your right hand. Balance on one foot. Keeping the arch in your lower back, bend at your hips and lower your torso. Extend your hips to come back up and then row the cable to your side.

Exercise 3b

Swiss Ball Punch

Sets: 3 Reps: 15

Rest your forearms on a Swiss ball and spread your feet out behind you so your body forms a straight line. Extend your arms, rolling the ball forward.




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