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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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4x8 reps |
rest: 60s
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Dumbbell Fly
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4x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x8 reps |
rest: 60s
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Cable Cross-Over
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4x8 reps |
rest: 60s
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Dumbbell Pullover
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4x8 reps |
rest: 60s
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Dip
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4x10 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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4x8 reps |
rest: 60s
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Cable High Pulley Tricep Extension
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4x8 reps |
rest: 60s
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Dumbbell Seated One-Arm Tricep Extension
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4x8 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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4x8 reps |
rest: 60s
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Weighted Pull-Up
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4x8 reps |
rest: 60s
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Cable Rear Pulldown (Wide Grip)
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4x8 reps |
rest: 60s
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Barbell Bent-Over Row
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4x8 reps |
rest: 60s
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Cable Seated Row
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4x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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4x8 reps |
rest: 60s
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Back Hyperextension
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4x15 reps |
rest: 60s
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EZ Bar Curl
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4x8 reps |
rest: 60s
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Dumbbell Incline Curl
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4x8 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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4x8 reps |
rest: 60s
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Dumbbell Concentration Curl
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4x8 reps |
rest: 60s
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Barbell Squat
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4x8 reps |
rest: 60s
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Machine Leg Extension
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4x8 reps |
rest: 60s
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Machine Leg Press
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4x8 reps |
rest: 60s
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Machine Seated Leg Curl
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4x8 reps |
rest: 60s
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Machine Seated Calf Raise
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4x12 reps |
rest: 60s
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Single-Leg Calf Raise
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5x15 reps |
rest: 60s
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Barbell Military Press
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4x8 reps |
rest: 60s
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Smith Machine Shoulder Press
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4x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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4x8 reps |
rest: 60s
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Dumbbell Bent-Over Reverse Fly
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4x8 reps |
rest: 60s
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Cable Upright Row
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4x8 reps |
rest: 60s
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Barbell Shrug
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4x10 reps |
rest: 60s
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Dumbbell Shoulder Shrug
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4x10 reps |
rest: 60s
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Parallel Bar Leg Raise
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4x25 reps |
rest: 60s
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Crunch
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4x50 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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4x10 reps |
rest: 60s
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