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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!
World's Greatest Stretch
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3x15 reps |
rest: 10s
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Runner's Stretch
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3x15 reps |
rest: 10s
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Wide Leg Stretch
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3x15 reps |
rest: 10s
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Cable Kneeling Crunch
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3x15 reps |
rest: 10s
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Sit-Up
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3x15 reps |
rest: 10s
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Cable Wood Chop
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3x15 reps |
rest: 10s
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Dynamic Back Stretch
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2x20 reps |
rest: 10s
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Barbell Deadlift
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2x20 reps |
rest: 10s
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Dumbbell Shoulder Shrug
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2x20 reps |
rest: 10s
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Cable Seated Row
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2x20 reps |
rest: 10s
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Preacher Curl Machine
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2x20 reps |
rest: 10s
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Cable Lat Pulldown (Wide Grip)
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2x20 reps |
rest: 10s
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Dumbbell Alternating Bicep Curl
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2x20 reps |
rest: 10s
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T Bar Row
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2x20 reps |
rest: 10s
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Bicep Stretch
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2x12 reps |
rest: 10s
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Back Bend
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2x12 reps |
rest: 10s
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Standing Trunk Rotation
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2x12 reps |
rest: 10s
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Upper Back Stretch
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2x12 reps |
rest: 10s
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Tricep Stretch
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2x12 reps |
rest: 10s
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Tricep Side Stretch
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2x12 reps |
rest: 10s
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Overhead Stretch
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2x12 reps |
rest: 10s
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Lateral Stretch
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2x12 reps |
rest: 10s
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Dynamic Chest Stretch
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2x20 reps |
rest: 10s
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Barbell Bench Press
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2x20 reps |
rest: 10s
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Dumbbell Seated Shoulder Press
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2x20 reps |
rest: 10s
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Dumbbell Bench Press
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2x20 reps |
rest: 10s
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Dumbbell Lateral Raise
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2x20 reps |
rest: 10s
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Cable Tricep Pushdown (Rope)
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2x20 reps |
rest: 10s
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Cable Upright Row
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2x20 reps |
rest: 10s
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Dumbbell Tricep Extension (Supine)
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2x20 reps |
rest: 10s
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Wall Calf Stretch
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3x8 reps |
rest: 10s
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Seated Floor Hamstring Stretch
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3x8 reps |
rest: 10s
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Quadricep Stretch
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3x8 reps |
rest: 10s
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Back Stretch
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3x8 reps |
rest: 10s
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Hamstring Stretch
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3x8 reps |
rest: 10s
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Straddle Stretch
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3x8 reps |
rest: 10s
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Double Leg Stretch
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3x8 reps |
rest: 10s
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Quadricep Stretch
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3x8 reps |
rest: 10s
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World's Greatest Stretch
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3x15 reps |
rest: 10s
|
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Runner's Stretch
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3x15 reps |
rest: 10s
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Wide Leg Stretch
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3x15 reps |
rest: 10s
|
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Cable Kneeling Crunch
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4x15 reps |
rest: 10s
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Sit-Up
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3x15 reps |
rest: 10s
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Plank
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3x8 reps |
rest: 10s
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Single-Leg Kickback
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2x20 reps |
rest: 10s
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Barbell Squat
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2x20 reps |
rest: 10s
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Barbell Standing Calf Raise
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2x20 reps |
rest: 10s
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Machine Leg Extension
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2x20 reps |
rest: 10s
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Machine Leg Curl (Prone)
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2x20 reps |
rest: 10s
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Dumbbell Walking Lunge
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2x20 reps |
rest: 10s
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Dumbbell Stiff-Leg Deadlift
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2x20 reps |
rest: 10s
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Back Hyperextension
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2x20 reps |
rest: 10s
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