3 Day Split Program

Plan Details

The 3 Day Split Program routine by HitStick111 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.

Plan Description

This is a 3 day/week full body split designed for someone just getting back into the gym. The key ... Read More

This is a 3 day/week full body split designed for someone just getting back into the gym. The key to this routine is keeping your heart rate up through the entire workout by performing supersets instead of taking rest breaks. Nearly every lift is paired with a second lift that works a different part of the body. Once you complete your reps for the first exercise, immediately roll into the second exercise and complete those reps. When you've completed the designated reps for each of the 2 exercises, that's 1 superset. You'll complete 3 supersets with each of the exercise pairs. You'll notice that in addition to the supersets, most of these exercises are 3 x 15s. That means 15 reps for 3 sets, which is relatively high as far as reps go. That's because this workout is designed to get you comfortable with the exercises rather than emphasizing lifting as much weight as you can. Focus on your form and don't go any heavier than what your able to comfortably lift for the required sets and reps. If you get to your last set and you're only able to 5 reps instead of the 15, go down in weight and do the 15 reps. Make sure your entering your weight each time you complete a lift. That way you know what to start with the next time. Push yourself and hold yourself accountable for your own success. If you can't do a rep, take a little break and then try again. We don't skip a single rep, ever. I don't care if you have to recover for 5 minutes before you finish the last 2 reps of your set, finish strong. This app has a little calendar where you can see the days of the week/month you lifted. You said that you want to lift 3 days a week and I'm gonna hold you to that. If you don't manage to complete all 3 workouts in any given week, the next week you have to makeup that workout, in addition to the 3 you already have scheduled for that week. If you're up for it, and I hope you are, I'd like you to also add a pure cardio day to that following week whenever you miss a workout too, that's in addition to making up that day. This is all about holding yourself accountable and pushing yourself to workout even when you don't feel like it. If you let yourself down, punish yourself until your inner bitch stops winning in those moments of weakness.