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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!
Machine Seated Row
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4x8 reps |
rest: 30s
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Barbell Deadlift
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4x8 reps |
rest: 60s
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Pull-Up
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4x8 reps |
rest: 30s
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Barbell Shrug
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4x8 reps |
rest: 30s
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Barbell Preacher Curl
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4x8 reps |
rest: 30s
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Dumbbell Alternating Hammer Curl
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4x8 reps |
rest: 30s
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Barbell Squat
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5x10 reps |
rest: 60s
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Machine Leg Press
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5x12 reps |
rest: 60s
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Machine Leg Extension
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4x12 reps |
rest: 30s
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Machine Seated Leg Curl
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4x12 reps |
rest: 30s
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Bodyweight Lunge
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4x20 reps |
rest: 30s
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Machine Calf Raise
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4x15 reps |
rest: 30s
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Step Machine
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0x0 reps |
rest: 15s
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