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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!
Dumbbell Deadlift
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4x8 reps |
rest: 30s
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Kettlebell Goblet Squat
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4x8 reps |
rest: 30s
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Kettlebell One-Arm Snatch
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4x8 reps |
rest: 30s
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Reverse Lunge Crossover
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4x8 reps |
rest: 30s
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Bodyweight Side Lunge
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4x8 reps |
rest: 30s
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Barbell Squat to Shoulder Press
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4x8 reps |
rest: 30s
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Glute Kickback
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4x8 reps |
rest: 30s
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Barbell Hip Thrust
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4x8 reps |
rest: 30s
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Machine Hip Abduction
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4x8 reps |
rest: 30s
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Mountain Climber
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4x8 reps |
rest: 30s
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Dumbbell Bent-Over Row
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4x8 reps |
rest: 30s
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Dumbbell One-Arm Shoulder Press
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4x8 reps |
rest: 30s
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Dumbbell Bent-Over Row
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4x8 reps |
rest: 30s
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Dumbbell Lunge
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4x8 reps |
rest: 30s
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Cable Standing Row
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4x8 reps |
rest: 30s
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Dumbbell Hammer Curl
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4x8 reps |
rest: 30s
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Dumbbell Lateral Raise
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4x8 reps |
rest: 30s
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Dumbbell Seated Alternating Arnold Press
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4x8 reps |
rest: 30s
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Machine Lat Pulldown (Reverse Grip)
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4x8 reps |
rest: 30s
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Leverage Chest Press
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4x8 reps |
rest: 30s
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Band Good Morning
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4x8 reps |
rest: 30s
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Mountain Climber
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4x8 reps |
rest: 30s
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Barbell Sumo Deadlift
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4x8 reps |
rest: 30s
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Barbell Lateral Lunge
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4x8 reps |
rest: 30s
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Band Squat
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4x8 reps |
rest: 30s
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Band Good Morning
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4x8 reps |
rest: 30s
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Kettlebell One-Arm Snatch
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4x8 reps |
rest: 30s
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Cable Leg Kickback
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4x8 reps |
rest: 30s
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Dumbbell Hamstring Curl
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4x8 reps |
rest: 30s
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Cable Oblique Crunch
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4x8 reps |
rest: 30s
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Kettlebell Single-Leg Deadlift
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4x8 reps |
rest: 30s
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Mountain Climber
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4x8 reps |
rest: 30s
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Cable Seated Row
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4x8 reps |
rest: 30s
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Toe Touch Stretch
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4x8 reps |
rest: 30s
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Push-Up
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4x8 reps |
rest: 30s
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Dumbbell One-Arm Incline Chest Press
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4x8 reps |
rest: 30s
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Cable Shoulder Extension
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4x8 reps |
rest: 30s
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Dumbbell Lateral Raise
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4x8 reps |
rest: 30s
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Dumbbell Press (Close Grip)
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4x8 reps |
rest: 30s
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Kettlebell Sumo High Pull
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4x8 reps |
rest: 30s
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Cable Lower Chest Raise
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4x8 reps |
rest: 30s
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Parallel Bar Hip Flexion
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4x8 reps |
rest: 30s
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Band Good Morning
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4x8 reps |
rest: 30s
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Band Cross-Over
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4x8 reps |
rest: 30s
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Band Squat
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4x8 reps |
rest: 30s
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Split Jump
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4x8 reps |
rest: 30s
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Band Good Morning
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4x8 reps |
rest: 30s
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Kettlebell One-Arm Swing
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4x8 reps |
rest: 30s
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Barbell Lateral Lunge
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4x8 reps |
rest: 30s
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Dumbbell Lunge with Bicep Curl Bowling Motion
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4x8 reps |
rest: 30s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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4x8 reps |
rest: 30s
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Prisoner Squat
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4x8 reps |
rest: 30s
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Hanging Knee Raise
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4x8 reps |
rest: 30s
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Windshield Wipers
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4x8 reps |
rest: 10s
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Bridge
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4x8 reps |
rest: 10s
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Side Jacknife
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4x8 reps |
rest: 10s
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Flutter Kick
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4x8 reps |
rest: 10s
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Side Jacknife
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4x8 reps |
rest: 60s
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