3 x 20 Mass Gainer Deadlift Program

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3 x 20 Mass Gainer Deadlift Program is a free 1-week training program template with 3 workout days. Build serious muscle with this 3 x 20 mass gainer deadlift program. Ideal for strength and hypertrophy. Copy it into Superset for free, change any week, swap exercises, and assign it to clients. They follow each workout, log sets, and message their.

Week 1

Day 1: Monday

  • Warm-up
  • Barbell Deadlift

Arms

  • Dumbbell Incline Hammer Curls
  • Overhead Tricep Extension (Dumbbell)

Day 2: Wednesday

  • Warm-up
  • Barbell Deadlift

Arms

  • Dumbbell Lateral Raise
  • Tricep Pushdowns

Day 3: Friday

  • Warm-up
  • Barbell Deadlift

Arms

  • Dumbbell Incline Chest Press
  • Dips