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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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5x10 reps |
rest: 120s
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Dumbbell Incline Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x10 reps |
rest: 60s
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Dumbbell One-Arm Front Raise
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3x10 reps |
rest: 60s
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3x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 60s
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Rowing
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1x10 reps |
rest: 15s
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Treadmill Running
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1x10 reps |
rest: 20s
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Parallel Bar Hip Raise
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3x15 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x15 reps |
rest: 60s
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Bench Leg Raise (Supine)
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3x12 reps |
rest: 60s
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Barbell Deadlift
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5x8 reps |
rest: 120s
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Machine Assisted Pull-Up
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3x10 reps |
rest: 60s
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Cable Seated Row
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3x10 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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3x10 reps |
rest: 60s
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Dumbbell Alternating Incline Curl
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3x10 reps |
rest: 60s
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Dumbbell Zottman Curl
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3x10 reps |
rest: 60s
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Elliptical Training
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1x10 reps |
rest: 10s
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Step Machine
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1x10 reps |
rest: 10s
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Indoor Cycling
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1x10 reps |
rest: 15s
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Parallel Bar Hip Raise
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3x15 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x15 reps |
rest: 60s
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Bench Leg Raise (Supine)
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3x12 reps |
rest: 60s
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Kettlebell One-Arm Clean and Jerk
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3x10 reps |
rest: 60s
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Kettlebell Figure Eight
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3x10 reps |
rest: 60s
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Barbell Squat
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5x10 reps |
rest: 120s
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Machine Leg Press
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3x10 reps |
rest: 60s
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Machine Seated Leg Curl
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3x10 reps |
rest: 60s
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Machine Leg Extension
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3x10 reps |
rest: 60s
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Machine Calf Press
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3x10 reps |
rest: 60s
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Dumbbell Lunge
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3x10 reps |
rest: 60s
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Step Machine
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1x10 reps |
rest: 5s
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