Mens 3 Days On 1 Day Off Program

Repeat this cycle 3 days on 1 day off for the entire 12 weeks or for the entire span of your bulk or cut. It can be used for either bulking or cutting. Keep in mind this program is for intermediate to advanced lifters and you will need access to free weights and machines. If you are a beginner lower the volume of each workout by lowering the amount of sets per exercise. You can also purchase one of my programs for beginners if needed. For best results be sure to purchase one of my nutrition guides to insure maximum muscle development and better body composition. Please share your progress with this program! For questions or concerns contact me via email at Herculesbatesfitness@gmail.com #Letswork

This Split:

Day 1: Chest and Arms

Day 2: Legs

Day 3: Back and Shoulders

(Rest day then repeat)