3 Day Split

Workout Name : 3 Day Split

Shared By : JefitTeam VIP

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 343 / 3622

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Description

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!

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Monday Chest and Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 120 sec 10 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 120 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 90 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 15 3 Progress Chart

Triceps

Cable One Arm Tricep Extension Cable One Arm Tricep Extension 60 sec 15 3 Progress Chart
Wednesday Back and Biceps
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 120 sec 8 3 Progress Chart

Back

Seated Machine Row Seated Machine Row 90 sec 10 3 Progress Chart

Back

Pull Ups Pull Ups 90 sec 8 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 90 sec 15 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 12 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 12 3 Progress Chart
Friday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 120 sec 10 3 Progress Chart

Upper Legs

Leg Press Leg Press 120 sec 12 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 90 sec 12 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 90 sec 12 3 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 60 sec 20 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 15 3 Progress Chart

Cardio

Step Machine Step Machine 15 min - - Progress Chart