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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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3x10 reps |
rest: 90s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 90s
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Dumbbell Bench Press
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3x8 reps |
rest: 90s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 90s
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Dumbbell Seated Tricep Press
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3x8 reps |
rest: 90s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 90s
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Machine Assisted Dip
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3x8 reps |
rest: 90s
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Machine Fly
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3x8 reps |
rest: 90s
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Cable Seated Row
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3x8 reps |
rest: 90s
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Machine Assisted Pull-Up
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3x8 reps |
rest: 90s
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Barbell Preacher Curl
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3x12 reps |
rest: 90s
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Machine Seated Row
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3x8 reps |
rest: 90s
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Dumbbell Incline Hammer Curl
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3x10 reps |
rest: 90s
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Cable Bicep Curl
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3x8 reps |
rest: 90s
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Cable Front Lat Pulldown (Close Grip)
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3x10 reps |
rest: 90s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 90s
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Machine Leg Extension
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3x12 reps |
rest: 90s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 90s
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Machine Leg Press
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3x12 reps |
rest: 90s
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Calf Press On Leg Press
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3x8 reps |
rest: 90s
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Machine Hip Adduction
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3x8 reps |
rest: 90s
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Machine Hip Abduction
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3x8 reps |
rest: 90s
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Smith Machine Squat
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3x8 reps |
rest: 90s
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Machine Calf Raise
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3x15 reps |
rest: 90s
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Stationary Bike
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1x0 reps |
rest: 90s
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Leg Raise
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3x8 reps |
rest: 90s
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Alternating Heel Touch
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3x8 reps |
rest: 90s
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Reverse Crunch
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3x8 reps |
rest: 90s
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Plank
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3x8 reps |
rest: 90s
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Sit-Up
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3x8 reps |
rest: 90s
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