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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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3x10 reps |
rest: 60s
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Dip
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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3x10 reps |
rest: 60s
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Barbell Tricep Extension (Supine)
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3x8 reps |
rest: 60s
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Dumbbell Bench Press
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3x8 reps |
rest: 60s
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Machine Ab Crunch
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3x8 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x10 reps |
rest: 60s
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Barbell Shrug
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3x15 reps |
rest: 60s
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Pull-Up
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3x10 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x12 reps |
rest: 60s
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Barbell Concentration Curl (Close Grip)
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3x10 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 60s
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Decline Crunch
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3x10 reps |
rest: 60s
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Elliptical Training
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0x0 reps |
rest: 30s
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Parallel Bar Leg Raise
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3x8 reps |
rest: 60s
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Barbell Lunge
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3x8 reps |
rest: 60s
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Barbell Squat
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3x10 reps |
rest: 60s
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Barbell Calf Raise
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x12 reps |
rest: 60s
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Machine Leg Press
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3x12 reps |
rest: 60s
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Machine Seated Calf Raise
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3x8 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 60s
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Parallel Bar Leg Raise
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3x8 reps |
rest: 60s
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