3 Day HIIT routine for muscle growth.

3 Day HIIT routine for muscle growth. There are many training splits out there for you to choose from and it is important to change your training frequency and or principals ever week or two to avoid hitting a plateau. One of the most common misconceptions of muscle growth is that you need to train to failure on every set you do or lift a heavy weight that can barely be controlled without your body shaking like you’re having a seizure.

One of the best ways to regress your training volume but also lift some impressive numbers and GROW would be to HIIT a 3 day split that focuses on one maximum all-out set pre exercises.

This 3 day split focuses on a Monday, Wednesday & Friday which will be a PUSH, PULL, LEGS routine, giving you Tuesday, Thursday, Saturday & Sunday to rest or do cardio.

The principal behind HIIT training with this 3-day split is to hold your explosive energy back so that you can hit a max set on each exercise rather than giving everything to your first 2-3 exercises and falling shortly thereafter due to lack of explosive power. This HIIT style of training was a favourite of bodybuilding legend Dorian Yates who used this style of training as his staple training principal when building his 7x Mr. Olympia physique.

After you have warmed up fully for 10+ minutes, stretched and performed 2-3 light warm up sets of your first exercises then you can begin with your first two working sets of 10-12 reps. The idea of the first 2 sets is to control the weight slowly in the negative portion of the exercise for a count of 3 and slowly squeeze back up for a count of 2 in the positive portion of the exercise. This will switch on your central nervous system so it can be familiar with stabilising the resistance that is placed upon it.

Let’s say you can do a flat bench dumbbell press with 30kg dumbbells for 12 reps at a 1-0-1 tempo. You want to look at staring with a 10% reduction so you can allow for a controlled 3-0-2 tempo throughout the movement. So, you would start with 26-27kg dumbbells for 2 sets. The idea here is not to fail but to get 12 reps knowing you could get 14 if you pushed it.

The last main working set, now that you are mentally switched on with a strong mind muscle connection, is going to be a big jump by 30-40% meaning you will now be picking up the 39-42kg dumbbells for a tempo of 1-0-1 for 6-8 reps.

As you will only be maxing out on one set you will still have plenty of fuel left in the tank to do the same again on the next exercise.

See below the routine and principal to follow for each day.

2 working sets at 3-0-2 tempo at 10% reduction of 12rep max.

1 working set at 1-0-1 tempo at 30-40%+ of 12 rep max for 6-8 reps.

2 x Sets 10-12 reps (1 minute rest between sets)

1 x Set 6-8 reps 2-3 minutes rest

Monday – PUSH


  1. Bench Press
  2. Incline Dumbbell Press
  3. Incline Dumbbell Flyes
  4. Standing Military Press
  5. Smith Machine Upright Row
  6. Side Lateral Raise
  7. Close-Grip Barbell Bench Press
  8. Seated Triceps Press
  9. Triceps Pushdown Triceps


Wednesday – PULL


  1. Barbell Deadlift
  2. Wide-Grip Lat Pulldown
  3. Seated Cable Rows
  4. Barbell Shrug
  5. Barbell Curl
  6. Incline Dumbbell
  7. Preacher Curl
  8. Dumbbell Hammer Curl


Friday – LEGS+ABS


  1. Barbell Squat
  2. Leg Press
  3. Leg Extensions
  4. Lying Leg Curls
  5. Standing Calf Raises
  6. Seated Calf Raise
  7. Reverse Crunch
  8. Crunches
  9. Oblique Crunches


Your 4 rest days are exactly that, REST DAYS, but if you are one of those people who can’t sit still then an active rest day of cardio and stretching is recommended as keeping the blood flowing around the body is a great way to speed up recovery for your next session.

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If you have any questions regarding the exercises mentioned then please comment below and we will be happy to answer.


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