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Ms.Shawty___Holly

3 Day Split

Information

Frequency : 10 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner

Tags :

Description

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

Chest and Triceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

120 sec

10

3

Progress Chart

Barbell Incline Bench Press

120 sec

10

3

Progress Chart

Dumbbell Shoulder Press

90 sec

8

3

Progress Chart

Dumbbell Lateral Raise

60 sec

15

3

Progress Chart

Cable One Arm Tricep Extension

60 sec

15

3

Progress Chart

Wednesday

Back and Biceps

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Deadlift

120 sec

8

3

Progress Chart

Seated Machine Row

90 sec

10

3

Progress Chart

Pull Ups

90 sec

8

3

Progress Chart

Barbell Shrug

90 sec

15

3

Progress Chart

Barbell Preacher Curl

60 sec

12

3

Progress Chart

Dumbbell Alternate Hammer Curl

60 sec

12

3

Progress Chart

Friday

Legs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Squat

120 sec

10

3

Progress Chart

Leg Press

120 sec

12

3

Progress Chart

Leg Extensions

90 sec

12

3

Progress Chart

Seated Leg Curl

90 sec

12

3

Progress Chart

Bodyweight Lunge

60 sec

20

3

Progress Chart

Standing Calf Raises

60 sec

15

3

Progress Chart

Step Machine

15 min

-

-

Progress Chart

ANY

[2020-12-27] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Bench Press

45 sec

8

4

Progress Chart

Barbell Incline Bench Press

45 sec

8

4

Progress Chart

Bench Press Machine

45 sec

8

4

Progress Chart

Dumbbell Incline Bench Press

45 sec

8

4

Progress Chart

Dumbbell Hammer Grip Incline Bench Press

45 sec

8

4

Progress Chart

Dumbbell Incline Fly

45 sec

8

4

Progress Chart

Weight Plate Side Bend

45 sec

8

4

Progress Chart

Weight Plate Twist

45 sec

8

4

Progress Chart

Decline Crunch

45 sec

8

4

Progress Chart

Cable Kneeling Pulldown

45 sec

8

4

Progress Chart

ANY

[2021-09-25] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Walking

30 min

-

-

Progress Chart

ANY

[2022-02-26] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

free motion

30 sec

8

4

Progress Chart

free motion lat pulldown reverse

30 sec

8

4

Progress Chart

Cable V Bar Pull-down

30 sec

8

4

Progress Chart

Wide Grip Lat Pulldown

30 sec

8

4

Progress Chart

Close Grip Front Lat Pulldown

30 sec

8

4

Progress Chart

Reverse Grip Lat Pull Down

30 sec

8

4

Progress Chart

Wide Grip Pulldown Behind the Neck

30 sec

8

4

Progress Chart

Cable One-Arm Lat Pulldown

30 sec

8

4

Progress Chart

free motion low row

30 sec

8

4

Progress Chart

low row free motion single arm

30 sec

8

4

Progress Chart

Cable Seated Row

30 sec

8

4

Progress Chart

Barbell Bent-Over Row

30 sec

8

4

Progress Chart

Barbell Reverse Grip Bent-Over Row

30 sec

8

4

Progress Chart

Barbell Deadlift

30 sec

8

4

Progress Chart

30 sec

8

4

Progress Chart

ANY

[2022-04-15] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Deadlift

30 sec

8

4

Progress Chart

Barbell Bent-Over Row

30 sec

8

4

Progress Chart

Barbell Reverse Grip Bent-Over Row

30 sec

8

4

Progress Chart

Wide Grip Lat Pulldown

30 sec

8

4

Progress Chart

Close Grip Front Lat Pulldown

30 sec

8

4

Progress Chart

Close Grip Reverse Lat Pull Down

30 sec

8

4

Progress Chart

Wide Grip Pulldown Behind the Neck

30 sec

8

4

Progress Chart

Cable Straight Arm Pushdown

30 sec

8

4

Progress Chart

Cable Standing Row

30 sec

8

4

Progress Chart

Dumbbell Shoulder Press

30 sec

8

4

Progress Chart

Dumbbell Arnold Press

30 sec

8

4

Progress Chart

Cable Seated Row

30 sec

8

4

Progress Chart

Barbell Military Press

30 sec

8

4

Progress Chart

Barbell Upright Row

30 sec

8

4

Progress Chart

Barbell Rear Standing Press

30 sec

8

4

Progress Chart

ANY

[2022-05-15] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cable Rope Triceps Pushdown

30 sec

8

4

Progress Chart

Cable Triceps Pushdown

30 sec

8

4

Progress Chart

Cable Reverse Grip Tricep Pushdown

30 sec

8

4

Progress Chart

Cable Rope Hammer Curls

30 sec

8

4

Progress Chart

Cable One-Arm Tricep Extension

30 sec

8

4

Progress Chart

Cable Reverse One-Arm Tricep Extension

30 sec

8

4

Progress Chart

Cable Close Grip Curl

30 sec

8

4

Progress Chart

Cable Tricep Extension

30 sec

8

4

Progress Chart

Cable Overhead Curl

30 sec

8

4

Progress Chart

Cable Kneeling Triceps Extension

30 sec

8

4

Progress Chart

Cable Low Triceps Extension

30 sec

8

4

Progress Chart

Free weight triceps machine

30 sec

8

4

Progress Chart

Dumbbell Hammer Curl

30 sec

8

4

Progress Chart

Dumbbell Alternating Bicep Curl

30 sec

8

4

Progress Chart

Barbell Close Grip Preacher Curl

30 sec

8

4

Progress Chart

Dumbbell Cross Body Hammer Curl

30 sec

8

4

Progress Chart

Dumbbell High Curl

30 sec

8

4

Progress Chart

ANY

[2022-06-17] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Deadlift

30 sec

8

4

Progress Chart

Barbell Squat

30 sec

8

4

Progress Chart

Dumbbell Alternating Hammer Curl

30 sec

8

4

Progress Chart

Dumbbell Alternating Bicep Curl

30 sec

8

4

Progress Chart

EZ Bar Curl

30 sec

8

4

Progress Chart

Dumbbell One-Arm Zottman Preacher Curl

30 sec

8

4

Progress Chart

ANY

[2022-07-29] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

30 sec

8

4

Progress Chart

30 sec

8

4

Progress Chart

30 sec

8

4

Progress Chart

30 sec

8

4

Progress Chart

30 sec

8

4

Progress Chart

30 sec

8

4

Progress Chart

30 sec

8

4

Progress Chart

30 sec

8

4

Progress Chart

30 sec

8

4

Progress Chart

30 sec

8

4

Progress Chart

30 sec

8

4

Progress Chart

30 sec

8

4

Progress Chart

30 sec

8

4

Progress Chart

30 sec

8

4

Progress Chart

ANY

[2022-11-22] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

30 sec

8

4

Progress Chart

30 sec

8

4

Progress Chart

30 sec

8

4

Progress Chart

30 sec

8

4

Progress Chart

30 sec

8

4

Progress Chart

30 sec

8

4

Progress Chart

30 sec

8

4

Progress Chart

30 sec

8

4

Progress Chart

30 sec

8

4

Progress Chart

ANY

[2023-09-20] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Free motion lat pull down

30 sec

8

4

Progress Chart

Free motion sng arm lat pull downn

30 sec

8

4

Progress Chart

Machine Lat Pulldown (Reverse Grip)

30 sec

8

4

Progress Chart

Cable V Bar Pulldown

30 sec

8

4

Progress Chart

Cable Rope Lat Pulldown

30 sec

8

4

Progress Chart

Cable One-Arm Lat Pulldown

30 sec

8

4

Progress Chart

Cable Straight Arm Pushdown

30 sec

8

4

Progress Chart

Cable Rear Pulldown (Wide Grip)

30 sec

8

4

Progress Chart

Single arm low row

30 sec

8

4

Progress Chart

free motion low row

30 sec

8

4

Progress Chart

Barbell Bent-Over Row

30 sec

8

4

Progress Chart

Barbell Bent-Over Row (Reverse Grip)

30 sec

8

4

Progress Chart

ANY

[2024-03-15] Workout

Muscle

Exercise Name

Timer

Reps

Sets

Track

Machine Single-Leg Press

45 sec

8

6

Progress Chart

Machine Squat

45 sec

8

6

Progress Chart

Chest press forward

45 sec

8

6

Progress Chart

Machine Seated Calf Raise

45 sec

8

6

Progress Chart

Barbell Bench Press

45 sec

8

6

Progress Chart

Barbell Incline Bench Press

45 sec

8

6

Progress Chart

Machine Fly

45 sec

8

6

Progress Chart