TLS 3 day split phase 1
General
Beginner
Barbell
Plan Details
The TLS 3 day split phase 1 routine by livlifts is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Push Butt Calves
Est. 63 min
6 exercises
Barbell Incline Bench Press
7 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 5 Reps
Wed
Pull Abs
Est. 61 min
7 exercises
Barbell Deadlift
7 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Stability Ball Jack Knife Push-Up
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 5 Reps
Plank
3 Sets
Fri
Legs Butt
Est. 73 min
8 exercises
Barbell Squat
6 Sets x 8 Reps
Dumbbell Bench Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
