3 Day Split

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3 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

A split workout is designed to train different muscle groups on each day and then give them time to recover before they're trained again.

The 3-day split is a great balance for those that want results, but don't have the time to spend more sessions in the gym. This plan focuses on the exercises that maximize work on the targeted muscles.

Warming Up

Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.

Reps, Sets and Rest

There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.

Getting Help

If you need some help getting started, join our facebook group and our team and existing community would be happy to help!

Monday
Wednesday
Friday

Chest and Triceps 5 exercises, 45 mins

Barbell Bench Press	3x10 reps	rest: 120s
Barbell Incline Bench Press	3x10 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 90s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x15 reps	rest: 60s

Back and Biceps 6 exercises, 51 mins

Barbell Deadlift	3x8 reps	rest: 120s
Machine Seated Row	3x10 reps	rest: 90s
Pull-Up	3x8 reps	rest: 90s
Barbell Shrug	3x15 reps	rest: 90s
Barbell Preacher Curl	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s

Legs 7 exercises, 1 hr 11 mins

Barbell Squat	3x10 reps	rest: 120s
Machine Leg Press	3x12 reps	rest: 120s
Machine Leg Extension	3x12 reps	rest: 90s
Machine Seated Leg Curl	3x12 reps	rest: 90s
Bodyweight Lunge	3x20 reps	rest: 60s
Machine Calf Raise	3x15 reps	rest: 60s
Step Machine	0x0 reps	rest: 15s