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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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3x14 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x14 reps |
rest: 60s
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Dumbbell Bench Press
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3x14 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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5x14 reps |
rest: 60s
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Cable Rope Overhead Tricep Extension
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4x14 reps |
rest: 60s
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Cable Mid Chest Crossover
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3x14 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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3x14 reps |
rest: 60s
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Dumbbell Fly
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3x14 reps |
rest: 60s
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3x14 reps |
rest: 60s
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Dumbbell Seated Tricep Press
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3x14 reps |
rest: 60s
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Barbell Deadlift
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4x8 reps |
rest: 120s
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Cable Front Lat Pulldown (Close Grip)
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3x14 reps |
rest: 60s
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Cable Shoulder Extension
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3x14 reps |
rest: 60s
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Barbell Bent-Over Row
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3x14 reps |
rest: 60s
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Cable One-Arm Row
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3x14 reps |
rest: 60s
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3x14 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x14 reps |
rest: 60s
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Barbell Shrug
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3x14 reps |
rest: 60s
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Barbell Preacher Curl
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3x12 reps |
rest: 60s
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3x14 reps |
rest: 60s
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Cable Rope Hammer Curl
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3x14 reps |
rest: 60s
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Cable Rope Face Pull
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3x14 reps |
rest: 60s
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Rowing
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3x14 reps |
rest: 60s
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Decline Crunch
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3x14 reps |
rest: 60s
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Barbell Squat
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4x10 reps |
rest: 120s
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Machine Leg Press
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3x12 reps |
rest: 120s
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Machine Leg Extension
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3x12 reps |
rest: 90s
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Machine Seated Leg Curl
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3x12 reps |
rest: 90s
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3x14 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x14 reps |
rest: 60s
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Barbell Shoulder Press
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3x14 reps |
rest: 60s
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Calf Press On Leg Press
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3x14 reps |
rest: 60s
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