The Gainz Alliance 3 Day Workout Routine - Push, Pull, Legs

The Gainz Alliance 3 Day Workout Routine - Push, Pull, Legs

Whether you're a beginner or just strapped for time, this workout will help you make a copious amount of gains in minimal time!

For a beginner, there is no need for more than three sessions a week. That is all you will need to make gains when beginning a weight training program. Busy individuals might only have time to train three days per week.

This program is based around the following core lifts:
  • Bench press
  • Deadlift
  • Squat
  • Pull-ups/Assisted pull ups
  • Overhead press with barbell or dumbbells


We use these exercises alongside accessories to build the perfect routine. It will hit every part of your body optimally in only three days per week.

The base movement or movements will usually (pull-ups are the exception) be performed with lower reps and utilize progressive overload. We will perform these movements in the 6-10 rep range.

The accessory movements will be done in the 8-12 or 15-20 rep range. This is done to give the muscles different variables that will contribute to growth. This will also promote blood flow to the muscles, leading to optimal nutrient delivery and increased training volume. Both of these are key components to making gainz!


When to increase weight

The goal is to add weight and/or reps each workout. We will use the bench press as an example.

If you start out doing 225lbs on the bench press for 6 reps and move up by a rep each workout, you will be at 10 reps in 5 weeks. Once you are able to get 10 reps, raise the weight to 235lbs and repeat the cycle until you max out the rep range and then do it all over again.

Do this for all exercises and rep ranges and aim to improve every workout.

Training beyond failure

For this program, we will not train beyond failure. Push each set just up until the point of failure (when you cannot perform one more rep) and rack the weight. The next workout, improve in either weight or reps as explained previously.

Supplements for optimal GAINZ

We will keep it simple. A pre-workout with adequate beta alanine and creatine, an intra-workout to fuel your muscles during training, a pump inducer to provide sick blood flow and pumps, a NAD-enhancer and a carb and protein for fuel!

Pre-Workout (Consume 30 minutes prior to your workout)

Intra-Workout (Sip during training)

Post-Workout (Consume immediately after training)

If under 200lbs, consume 1 scoop Carb 10? with 1 scoop Machine Whey?. If over 200lbs, consume 2 scoops Carb 10? with 1 scoop Machine Whey?

HPN P3: Hard-hitting, clinically dosed pre-workout to create the perfect training environment.

MTS Nutrition Vasky: The Ultimate Pre-Workout Pump Inducer PERFECT for stacking with P3.

HPN NAD3: Increase NAD levels to take muscle endurance and pump beyond imagination.

MTS Nutrition Carb 10: Low Molecular Weight carbohydrate designed to saturate muscles quickly with fuel for the most epic pump.

CORE Nutritionals CORE ABC: Hyper-Saturate your muscle cells with BCAA alongside Beta Alanine.

MTS Nutrition Machine Whey: Create Rapid Amino Flooding into your muscles to maintain the pump and promote recovery post workout.

Diet for optimal GAINZ

Simple and to the point!
Marc Lobliner Deadlift

The Best 3 Day Workout Routine for Making Gainz

Perform with one day in between workouts, such as:
  • Monday/Wednesday/Friday
  • Tuesday/Thursday/Saturday
...or any variation of that. You CAN train back to back days if needed.
Day 1
Legs
Exercise Sets Reps
Squats  3  6-10
Leg Press  3  8-12
Leg Extensions  3  8-12
Lying Hamstring Curls  3  8-12
Lunges  3  20
Seated Calf Raise  3  6-10
Standing Calf Raise  3  15-20

Squats: Pyramid up in weight. Start with a lighter weight for 15 reps and work up to a heavier weight at 6 reps for 4 sets. For example:
  • 95 x 10
  • 135 x 8
  • 185 x 6
Working sets - 225 x 6-10 reps for 3 sets. (Note: please adjust per YOUR ability)

Leg Press: Start at 12 and work down to 6 as you fatigue - pyramid UP as you did with squats.

Leg Extensions: Start at 12 and work down to 6 as you fatigue - pyramid UP as you did with squats.

Lying Hamstring Curls: Start at 12 and work down to 6 as you fatigue - pyramid UP as you did with squats.

Lunges: Use as much weight as you can to get desired reps.
Day 2
PUSH
Exercise Sets Reps
Flat Bench Press  3  6-10
DB Incline Bench Press  3  8-12
Standing Shoulder Press with Barbell or Dumbbell  3  6-10
Lateral Raises  3  15-20
Skullcrushers  3  8-12
Triceps Pressdown  3  15-20

Flat Bench Press: Start with lighter weight and warm up with the first 2-3 sets.
  • 1 x 6-10
  • 1 x 6-10 (more weight than set 1)
  • Optional set 3. If not warm same as set 1-2.
Standing Shoulder Press with Barbell or Dumbbell
  • 1 x 6-10
  • 1 x 6-10 (more weight than set 1)
  • Optional set 3. If not warm same as set 1-2.
Day 3
Pull
Exercise Sets Reps
Deadlifts  3  6-10
Hammer Strength or Machine Rows  3  8-12
Pull Ups  3  15-20
Barbell or Dumbbell Shrugs  3  8 -12
Preacher Curls  3  8-12
Incline Dumbbell Curls  3  15-20

Deadlifts: Pyramid up in weight. Start with a lighter weight for 15 reps and work up to a heavier weight at 6 reps for 4 sets. For example:
  • 95 x 10
  • 135 x 8
  • 185 x 6
Working sets - 225 x 6-10 reps for 3 sets. (Note: please adjust per YOUR ability)

Pull Ups: Use as much weight as you can to get desired reps.

Let the GAINZ begin!

This routine includes everything you need to start a new workout lifestyle OR to fit a lot of gainz into a little bit of time. There are no excuses to not be able to hit the gym for three hours a week.

Get in and get the body of your dreams. Because using the most efficient workout for optimal gainz, THAT?S NOT A GAME!
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Comments

Rubi Leslie - May 19, 2020

So 2 questions for push pull legs do you recommend a day of rest in between ? Or back to back?
What do you do the other 4 days ?

Cynetia B - March 12, 2019

I am doing the 6 week push and pull program and at week 5 and I feel amazing!! I honestly have never worked my back and I can literally feel the gainz!! I truly like your programs and will be looking at more programs to do next. Thank you

Leo - March 7, 2019

Hey Sean- big fan of yours and Mike Rashid.

Im currently doing Stronglifts on keto/if , and I’m looking for something that won’t take up much time. I have some decent strength so stromglifts always takes over 1.5hrs to complete. I also need to lose over 60lbs would this be a good for me since im on keto and if most days, and can i train fasted – (my first mea would probably be around 5pm after workout) feed back appreciated

Luke - January 11, 2019

I have a home gym with a power rack, adjustable dumbbells and bars/olympic weights. I cant facilitate the leg press exercise with this and would like to know what you would recommend as an alternative. Thanks!

Jehann Mostert - January 11, 2019

i wish i did this when i started lifting..

Ricky Dengate - January 11, 2019

Will definitely start this today thank you so much for all the information and tips!!!!!

Jared Maushy Hall - January 11, 2019

Totally agree! Ive been workingout for about 4 years and still base all my workouts off these exercises.

Aliya Tudor - January 11, 2019

I am forwarding this on to my 17 year old son. Perfect starting point for him. Thanks!

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