Tom's 3 Day Split
General
Beginner
Body
Plan Details
The Tom's 3 Day Split routine by noelopare is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
3 day split The goal of this split is to establish a base routine using no equipment. To help the trainee feel stronger and more capable physically. Can last about 3 weeks.
Routine detail
Mon
Push Workout
Est. 38 min
9 exercises
Leg Raise
4 Sets x 10 Reps
Plank
3 Sets
Push-Up
5 Sets x 6 Reps
Arm Circles
3 Sets x 20 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Shoulder Rotation
3 Sets x 8 Reps
Shoulder Circles
3 Sets x 8 Reps
Push-Up (Wide Hand)
2 Sets x 11 Reps
Tue
Leg's & Core
Est. 35 min
10 exercises
Steam Engine
3 Sets x 8 Reps
Cobra
3 Sets
Prisoner Squat
3 Sets x 15 Reps
Sissy Squat
3 Sets x 10 Reps
Standing Half Moon
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Knee Across the Body
2 Sets x 20 Reps
Iron Cross Stretch
2 Sets x 8 Reps
Wall Calf Stretch
2 Sets x 8 Reps
Fri
High HR Day
Est. 41 min
11 exercises
Kneeling Hip Flexor
3 Sets x 8 Reps
Leg Swing
3 Sets x 15 Reps
Prisoner Squat
4 Sets x 15 Reps
Split Jump
5 Sets x 4 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Knee Circles
3 Sets x 20 Reps
Bridge
3 Sets
Depth Jump Leap
3 Sets x 8 Reps
Bodyweight Single-Leg Calf Raise
3 Sets x 8 Reps
Hip Stretch
3 Sets x 8 Reps
Downward Facing Dog Single-Leg
3 Sets
