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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!
Barbell Bench Press
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3x15 reps |
rest: 90s
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Barbell Incline Bench Press
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3x15 reps |
rest: 90s
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Dumbbell Seated Shoulder Press
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3x15 reps |
rest: 90s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 90s
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Dumbbell Tricep Kickback
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3x15 reps |
rest: 90s
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Smith Machine Bench Press
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3x15 reps |
rest: 90s
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Smith Machine Incline Bench Press
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3x15 reps |
rest: 90s
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Barbell Romanian Deadlift
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3x15 reps |
rest: 60s
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Cable Seated Row
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3x15 reps |
rest: 60s
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Chin-Up
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3x15 reps |
rest: 60s
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Barbell Shrug
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3x15 reps |
rest: 60s
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Barbell Preacher Curl
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3x15 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x15 reps |
rest: 60s
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Machine Lat Pulldown (Reverse Grip)
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3x15 reps |
rest: 60s
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Barbell Squat
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3x12 reps |
rest: 60s
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Machine Leg Press
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3x12 reps |
rest: 60s
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Machine Seated Leg Curl
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3x12 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Kettlebell Goblet Squat
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3x12 reps |
rest: 60s
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Machine Seated Calf Raise
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3x12 reps |
rest: 60s
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Rowing
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1x0 reps |
rest: 30s
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Stationary Bike
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1x0 reps |
rest: 30s
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Step Machine
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1x0 reps |
rest: 30s
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1x0 reps |
rest: 30s
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1x0 reps |
rest: 30s
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