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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: 160s
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Barbell Military Press
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5x10 reps |
rest: 160s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Pull-Up
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5x10 reps |
rest: 160s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Dumbbell Incline Hammer Curl
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5x10 reps |
rest: 160s
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Barbell Curl
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5x10 reps |
rest: 160s
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Dip
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5x10 reps |
rest: 60s
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Cable Shoulder Extension
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5x10 reps |
rest: 160s
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Barbell Squat
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3x8 reps |
rest: 60s
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Barbell Clean Deadlift
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3x8 reps |
rest: 60s
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Barbell Lunge
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3x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Dumbbell Step-Up
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x8 reps |
rest: 60s
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Machine Calf Raise
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3x8 reps |
rest: 60s
|
Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Machine Fly
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3x8 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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3x8 reps |
rest: 60s
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Barbell Shrug
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3x8 reps |
rest: 60s
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EZ Bar Decline Close Grip Skull Crusher
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3x8 reps |
rest: 60s
|
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 60s
|
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x8 reps |
rest: 60s
|
Cable Lat Pulldown (Wide Grip)
|
3x8 reps |
rest: 60s
|
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Cable Seated Row
|
3x8 reps |
rest: 60s
|
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Machine Reverse Fly
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3x8 reps |
rest: 60s
|
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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
|
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Cable Rope Face Pull
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3x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x8 reps |
rest: 60s
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Preacher Curl Machine
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3x8 reps |
rest: 60s
|
Machine Leg Extension
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4x50 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x25 reps |
rest: 60s
|
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Dumbbell Plie Squat
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3x15 reps |
rest: 60s
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Machine Calf Raise
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3x25 reps |
rest: 60s
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Machine Leg Press
|
3x50 reps |
rest: 60s
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Barbell Squat
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3x10 reps |
rest: 60s
|
Dumbbell Bench Press
|
5x70 reps |
rest: 60s
|
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
|
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
|
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Cable Rope Overhead Tricep Extension
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
|
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Barbell Shoulder Press
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
|
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Barbell Deadlift
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3x8 reps |
rest: 60s
|
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Barbell Clean
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3x8 reps |
rest: 60s
|
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Pull-Up
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3x8 reps |
rest: 60s
|
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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
|
Barbell Bench Press
|
3x8 reps |
rest: 60s
|
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Machine Fly
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3x8 reps |
rest: 60s
|
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Barbell Squat
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3x8 reps |
rest: 60s
|
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Machine Leg Press
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3x8 reps |
rest: 60s
|
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Barbell Shoulder Press
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3x8 reps |
rest: 60s
|
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Dumbbell Shoulder Shrug
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3x8 reps |
rest: 60s
|
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
|
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Cable Seated Row
|
3x8 reps |
rest: 60s
|
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Dumbbell Lateral Raise
|
3x8 reps |
rest: 60s
|
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Dumbbell Hammer Curl
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3x8 reps |
rest: 60s
|
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Cable Shoulder Extension
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3x8 reps |
rest: 60s
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