Loading...
3 Day Split - Upper
AUDIO TIP
General
Beginner
None
Plan Details
The 3 Day Split - Upper routine by DiscDawg is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
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!
Routine detail
Sun
Rest/Lunge
Est. 16 min
3 exercises
Bodyweight Lunge
3 Sets x 10 Reps
Bodyweight Rear Lunge
3 Sets x 10 Reps
Bodyweight Side Lunge
3 Sets x 10 Reps
Any
Leg/Core T- Th
Est. 87 min
17 exercises
Quadricep Stretch
3 Sets x 1 Reps
Wall Calf Stretch
3 Sets x 1 Reps
Toe Touch Stretch
3 Sets x 1 Reps
Hamstring Stretch
3 Sets x 1 Reps
Knee Across the Body
3 Sets x 1 Reps
Kneeling Hip Extension
3 Sets x 1 Reps
Walking
1 Set
Cable Pallof Press with Rotation
3 Sets x 10 Reps
Rock-it Leg Press
3 Sets x 10 Reps
Rock-it Leg Extension
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Rock-it Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Bodyweight Rear Lunge
3 Sets x 10 Reps
Bodyweight Side Lunge
3 Sets x 10 Reps
Rock-it Ab Crunch
3 Sets x 10 Reps
Any
3-Day Split M-W-F
Est. 32 min
20 exercises
Upper Back Stretch
3 Sets x 1 Reps
Bicep Stretch
3 Sets x 1 Reps
Tricep Stretch
3 Sets x 1 Reps
Dynamic Chest Stretch
3 Sets x 1 Reps
Upward Stretch
3 Sets x 1 Reps
Shoulder Stretch
3 Sets x 1 Reps
Walking
1 Set
Machine Assisted Pull-Up
3 Sets x 1 Reps
Machine Lat Pulldown
3 Sets x 1 Reps
Roc-it Chest Press
3 Sets x 1 Reps
Machine Fly
3 Sets x 1 Reps
Roc-it Seated Row
3 Sets x 1 Reps
Roc-it Bicep Curl
3 Sets x 1 Reps
Roc-it Seated Dip
3 Sets x 1 Reps
Machine Ab Crunch
3 Sets x 1 Reps
Dumbbell Lunge
3 Sets x 1 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Bodyweight Rear Lunge
3 Sets x 10 Reps
Bodyweight Side Lunge
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Any
Cycling
Est. 47 min
4 exercises
Road Cycling
1 Set
Bodyweight Lunge
3 Sets x 10 Reps
Bodyweight Rear Lunge
3 Sets x 10 Reps
Bodyweight Side Lunge
3 Sets x 10 Reps
