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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!
Elliptical Training
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1x8 reps |
rest: 60s
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Leverage Incline Chest Press
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4x8 reps |
rest: 60s
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Machine Shoulder Press
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4x8 reps |
rest: 60s
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Barbell Curl
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6x8 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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3x8 reps |
rest: 60s
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Dumbbell Front Raise
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Ab Crunch Machine
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4x8 reps |
rest: 60s
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Leg Press
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5x8 reps |
rest: 60s
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Machine Reverse Flyes
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3x8 reps |
rest: 60s
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Machine Fly
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4x8 reps |
rest: 45s
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Barbell Up Right Row
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5x8 reps |
rest: 60s
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Barbell Shrug
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5x8 reps |
rest: 60s
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Seated Machine Row
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5x8 reps |
rest: 45s
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Seated Leg Curl
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3x8 reps |
rest: 60s
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Cable Rope Triceps Pushdown
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4x8 reps |
rest: 60s
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Cable One Arm Tricep Extension
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3x8 reps |
rest: 60s
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Wide Grip Pulldown Behind The Neck
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3x8 reps |
rest: 60s
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EZ Bar Curl
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3x8 reps |
rest: 60s
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Bicep Curl Machine
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5x8 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 30s
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Dumbbell Shoulder Press
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3x15 reps |
rest: 30s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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6x20 reps |
rest: 60s
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Cable One Arm Tricep Extension
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3x15 reps |
rest: 60s
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Cable Rope Triceps Pushdown
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3x8 reps |
rest: 60s
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EZ Bar Curl
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7x8 reps |
rest: 60s
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Leg Press
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5x8 reps |
rest: 60s
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Ab Crunch Machine
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4x8 reps |
rest: 45s
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Wide Grip Pulldown Behind The Neck
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3x8 reps |
rest: 60s
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Machine Inner Chest Press
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6x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 75s
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Barbell Shrug
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3x8 reps |
rest: 60s
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Barbell Up Right Row
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4x8 reps |
rest: 60s
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Seated Machine Row
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5x8 reps |
rest: 60s
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Machine Reverse Flyes
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3x10 reps |
rest: 45s
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Machine Fly
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5x8 reps |
rest: 45s
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Bicep Curl Machine
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6x10 reps |
rest: 65s
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Elliptical Training
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1x0 reps |
rest: 60s
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Barbell Curl
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4x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x8 reps |
rest: 60s
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Dumbbell Alternate Hammer Curl
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3x8 reps |
rest: 60s
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Band Speed Alternating Biceps Curl
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3x8 reps |
rest: 60s
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