To Top

IRON MAN E-Zine: Issue #637: 3-Way, 3-Day Ultimate Mass Workout

IRON MAN E-Zine: Issue #637:
3-Way, 3-Day Ultimate Mass Workout


3-Way, 3-Day Ultimate Mass Workout

Q: I love the logic and simplicity of Positions-of-Flexion training for mass. I got 3D Muscle Building, and it has loads of info on POF and multiple programs, but I want a 3-day basic POF routine. The two-day split on pages 67 and 68 is a bit too much on each day, like chest after legs. I considered the POF version of [Eric Broser’s] Power/Rep Range/Shock [pages 103-114], but I think I need to train each body part more than once a week. Should I just try to construct my own 3-way split with the individual POF body part routines you provide?

A: It would be simple to build your own POF program with the first few chapters of 3D Muscle Building, which are discussions of every muscle group with sample POF programs for each. Steve actually dissects Jonathan’s Size Surge Phase 2 POF workouts and updates each body part routine.

You could plug those into the three-way split we currently use, which is shown at our X-Training Blog.

Just so you know, you’re not the first to say you’d like a 3-day-split version. That’s precisely why we put one in Jonathan’s X-traordinary Size Surge Workout e-book. It’s on pages 55-57. Keep in mind that when Jonathan gained 20 pounds of muscle in 10 weeks on the SS program he did use the 2-way split—but he was in his early 20s with good genetics–and majorly motivated. The alternate 3-way split in Size Surge is…

Workout 1: Chest, Triceps

Workout 2: Legs, Abs

Workout 3: Back, Delts, Biceps

A complete program is there laid out with all POF exercises. It’s Jonathan’s Size Surge Phase 2 routine, just divided differently. We suggest you train four days a week, following the order as listed. For example…

Week 1
Monday: W1, Tuesday: W2, Thursday: W3, Friday: W1

Week 2
Monday: W2, Tuesday: W3, Thursday: W1, Friday: W2

Week 3
Monday: W3, Tuesday: W1, Thursday: W2, Friday: W3

And then back to Week 1 and so on. Or check out our split at our blog.

Q: I have trouble with stiff-legged deadlifts, even when I use moderate weights with the 4X mass method. I seem to always hurt my lower back when I do them. Is there another stretch-position hamstring exercise in POF I can use?

A: Check your form on stiff-legged deadlifts:

1) The bar should stay close to your legs all the way down–think about pushing your butt back as you lower the bar.

2) You should lower slowly–in about three seconds–raise in about one.

3) You should stop the downward movement when the bar is about mid-shin level, no further.

4) Your back should remain flat throughout the set–no rounding.

5) At the top, pull to only mid-thigh level–don’t go fully erect and rock back into an arch; that could compress your spine.

If you’re doing all of that, and you still have problems, the next best stretch-position hamstring exercise is flat-back hyperextensions…

It takes concentration, but if you keep the arch out of your lower back and focus on pulling your torso up with your hams and glutes, you’ll feel your hams working hard–and maintaining a flat back will provide a good stretch overload at the bottom of each rep.

That exercise is listed for hams in the POF Muscle Matrix chart on pages 50-51 of the 3D MB e-book, along with all POF exercises and alternate moves for each muscle group.

Till next time, train hard–and smart–for BIG results.

Note: The X-traordinary Size Surge e-book is now only $19.99, available at You can also get the POF manual 3D Muscle Building for only $19.99–and there are more mass-training e-books, like 4X, at special prices at

–Steve Holman and Jonathan Lawson

LIMITED-TIME $19.99 BEST-SELLERS: We’re offering each of these at their lowest price ever to get you big and ripped by spring. Click on the title you’re interested in for more info…

1) The 4X Mass Workout–fast, simplified supersaturation training for X-treme size

2) The X-traordinary X-Rep Workout–the latest update to our original X e-book

3) The X-centric Mass Workout–the negative-accentuated training manual

4) The Ultimate Fat-to-Muscle Workout–total body transformation training

5) X-traordinary Muscle-Building Workouts–10 complete mass programs

6) X-traordinary Arms–includes the 3D HIT workout system with big-arms routines

7) 3D Muscle Building–the original Positions-of-Flexion mass-training manual

8) X-treme Lean—Fat-Burning and Nutrition Guide (with training too)

9) The Ultimate Power-Density Mass Workout

10) The X-traordinary Size Surge Workout

11) The Ultimate 10×10 Mass Workout

12) Eric Broser’s FD/FS Mass-Shock Workout

Latest release: The 4X Mass Workout—Fast Simplified Supersaturation Training for X-treme Muscle Size. It’s how many pro bodybuilders get big AND ripped as fast as possible for contests and photo shoots. You can use it for a blast of new mass in only a few weeks–and the workouts are quick. Guaranteed or your money back. Limited-time discount offer HERE.


X-SHOP: Find our original X-Rep e-book, as well as X Updates and Positions-of-Flexion mass-training guides…

X-WORKOUTS: Find specialized e-workout programs, including Power-Density, 10×10 and Eric Broser’s Power/Rep Range/Shock….

NEW: The X-traordinary SIZE SURGE Workout, Jonathan Lawson’s legendary two-phase mass program that packed 20 pounds of muscle on his frame in only 10 weeks. See all the changes he made to the original workouts, transcribed from his training journal. In printable templates so you can duplicate his incredible gains. You also get his eat-to-grow diet and streamlined no-frills supplement schedule, anabolic acceleration methods and loads of tips and tricks. Plus, an interview with a top-level bodybuilder who trains Size Surge style for incredible growth.

Newbies: If you’re a beginning bodybuilder, coming back from a layoff or a trainer who trains beginners, our new e-book, Quick-Start Muscle-Building Guide, is for you.

To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.

This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team

The ITRC Training Newsletter is not intended as training advice for everyone. You must consult your physician before beginning any diet or training program. You may forward this email to as many friends as you want, but do not photocopy or reprint this report in any format without the written permission of the copyright holder.

Help us build the IRON MAN Research Team — Tell a friend! If you know someone who would benefit from Supplement Updates, Diet Tips and Freebies, forward them this e-zine or tell them to visit us at and click on FREE Training Newsletter.

*We DO NOT sell any subscriber e-mail addresses.

All Content (c) Copyright 2012 IRON MAN Magazine
All Rights Reserved

Instantized Creatine- Gains In Bulk

You must be logged in to post a comment Login

Leave a Reply

More in E-zine

  • Ezine 918: Pain-to-gain

    Subject: IRON MAN E-Zine: Issue #918: Pain-to-gain exercise change (build more muscle size) Q: I’m a big fan of┬áPosition-of-Flexion mass training....

    Steve Holman and Jonathan LawsonDecember 19, 2014
  • Ezine #905: Rhythm Method for More Muscle Hypertrophy

    I've been doing mostly compound exercises with X-centric on the first set, two standard sets, and speed on the last one....

    Steve Holman and Jonathan LawsonNovember 13, 2014
  • Ezine #902: Heavy/Light, X-centric Sets and Muscle Hypertrophy

    I really like X-centric sets . Great muscle feel and pump. I'm getting ready...

    Steve Holman and Jonathan LawsonOctober 20, 2014
  • Ezine #897: Speed Muscle Growth

    Q: I tried DP 4X on my big midrange exercise with a speed drop set after the last one. Wow, what...

    Iron Man MagazineOctober 3, 2014
  • Ezine #879: No-Cardio Fat Loss

    Q: I read that you guys got super ripped without doing any cardio. I also saw that Arnold did no cardio...

    Steve Holman and Jonathan LawsonSeptember 3, 2014
  • Slight Volume Uptick to Get Big Quick

    I have found that your change-to-gain method works. I have put on five pounds in the past month, but I know...

    Steve Holman and Jonathan LawsonAugust 29, 2014
  • Best Muscle-Growth Method for You

    Q: I just started using the 4X methods. Great stuff. Loving the pumps, but I'm wondering if 4X is better for...

    Iron Man MagazineAugust 15, 2014
  • Light the Iso-TORQ Fuse to Get Huge

    When I use regular TORQ (30-20-15) on isolation exercises like leg extensions, can I add weight each set?

    Steve Holman and Jonathan LawsonAugust 11, 2014
  • One Intra-Set Change to Jack Up Muscle Gains

    Q: I love 4X because it's 10 reps per set. I get the "hypertrophic tension time" of more than 40 seconds...

    Steve Holman and Jonathan LawsonJuly 31, 2014