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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: 90s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Decline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Fly
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4x12 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x12 reps |
rest: 5s
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Machine Seated Row
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3x12 reps |
rest: 5s
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Dumbbell Zottman Curl
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3x12 reps |
rest: 5s
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Dumbbell One-Arm Preacher Curl
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3x12 reps |
rest: 5s
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Dumbbell Shoulder Shrug
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3x12 reps |
rest: 5s
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Barbell Squat
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5x12 reps |
rest: 180s
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Barbell Stiff-Leg Deadlift
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3x8 reps |
rest: 120s
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Machine Leg Extension
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3x12 reps |
rest: 90s
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Machine Seated Leg Curl
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3x12 reps |
rest: 90s
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Bodyweight Lunge
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3x20 reps |
rest: 60s
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Machine Calf Raise
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3x15 reps |
rest: 60s
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Step Machine
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0x0 reps |
rest: 15s
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