3 day split workout for intermediate

3 day split workout for intermediate. The exact days of the week are arbitrary, but it would be a good idea to make day 1 Monday so that you can rest over the weekend. Squat and assistance. There is 2 phases to this programme 1-5 week programme (Phase 1) & the 6-10 week programme (Phase 2) slightly more advanced. you’re hitting 6 reps or more on set 1, increase the weight next time for set 1). Bench Press: 3 x 8; Wide-Grip Pull-Up: 3 x 8-12 ; Romanian Deadlift: 3 x 10; Cable Apr 18, 2022 · Welcome to Callie's Intermediate 3 Day Split! Light up your Body Activity with this full-body workout that will leave you feeling primed and ready to push to the next level. If you are a bigger guy, or have a fair amount of muscle mass, then eat 200 to 220 grams of protein per day. This program does include a few advanced strength training movements such as the front squat and kettlebell snatch. Push Workout. Barbell row – 1x per week. Mar 14, 2022 · This push/pull workout is to be performed as a 3-day training split, hitting all muscle groups twice per week, with one rest day. Warm Up sets with the bar then: 30%, 40%, 50%, 65%, 1st work set. Abdominals on Monday and Thursday. Day 4: Rest. As you can see, in workout four, once you’re able to do 8 reps in all 3 sets, you add weight in the fifth workout and repeat the cycle. May 26, 2023 · It’s also a very time-efficient way to structure your training week and might be the best option for building muscle on a busy schedule. If you’re only training 3 days per week, I’d do a full-body workout routine instead. Overhead Dumbbell Press: 3 sets x 10-15 reps. The goal is to train large muscle groups of the upper body and lower body in the same session. Nov 29, 2023 · Split #1: The Full Body Workout Split. If you have been making steady growth gains for over 3 years and are almost at your most A 5 day split is a workout routine that splits your weekly training into 5 days – 5 workouts per week on 5 different days. Strive for progression and you will make marked progress. Here are some exercises you can incorporate in the following weeks of 3 day push pull legs workout routine. The bench press is the secondary priority. Sunday: Off. Day 7: Rest. Barbell side split squat- 3 sets of 10 reps. 12, 10, 8. 5 days ago · 3-Day Full-Body Workout Split. Set 3: 105 pounds x 5 reps. INTERMEDIATE / -DAY V2 EREMYETHIER 4 Set 1: 100 pounds x 8 reps. The lower back starts to get sore, you make a Jul 21, 2015 · Hey Jay! Greg from Kinobody defends working a muscle every 4 to 5 days (like some of your routines in Superior Muscle Growth) is best for strength gains because whereas the CNS recovers whithin 48 hours, the local motor neurons take 3-4 days to fully recover. Day 4 - OFF. Set 1: 105 pounds x 7 reps. Jun 23, 2020 · Bulldozer Training 3 Day Workout Split. I am doing this split with great results, except I moved Bi's to leg day so I can get more volume on each muscle group. This program was designed to run for 4 months or longer. Increased rest days – As the name suggests, the push-pull legs workout 3 days plan only has 4A Crunches x 3. Thursday: Off. 4B Dumbbell Lateral Raise 2 x 8 – 12 reps. The most common 3-day workout splits are PPL (push, pull, legs), full-body, and upper/lower splits. Intermediate Workout Day 1 Sep 27, 2009 · This 4 day split was designed for someone who's been training for a while and wants to step up their training. A 5 day workout split routine often involves training different muscles groups each workout session, which means you are training each particular muscle group once a week. This 3 day full body dumbbell workout is perfect for beginners with limited equipment. 2 Lever Leg Extension s 2 x 12 – 15 reps. 20-40 Air Squats, spending time sitting at the bottom of some reps. Do one warm-up set before every exercise (40- 60% of workout workload). Day 2 (Wed) – Back and Shoulder. Land mine squats- 3 sets of 10 reps. Day 4 – Rest. Day 3: Legs A. The 3-day split workout plan can help you achieve various benefits, such as: Increasing muscle mass and size: The Oct 21, 2021 · 3 Day Push Pull Legs Workout Routine (Intermediate) Day 1 – Chest, Shoulder, and Triceps. This article contains the sample routine from our popular book, The Muscle and Strength Pyramids, but we don’t pretend it is the only way to structure a Apr 18, 2020 · A progression from the recommended Ivysaur 4-4-8 Beginner Strength Program, the Ivysaur intermediate aesthetic program is a 5 day per week linear progression hypertrophy program. This is by far one of the, if not most effective, training splits for the vast majority of the population. Repeat and track your progress. Tricep Rope Pushdowns: 3 sets x 12-15 reps. Apr 1, 2022 · That practice is still true today. Overhead press – 2 x per week. However it can still be a good idea to do 1 quick warm-up set to practice the technique. Day 2: Lower. Jul 7, 2021 · Because you're doing a bit more volume for each body part, you'll need more rest days before repeating the same workout again. That gives plenty of time for rest and social life during the weekends, and with the three workouts being relatively brief (timewise), it's a schedule that should fit most people. Day 3 - Chest, Shoulders and Triceps. This is a 2-day full body routine (which obviously uses the 2-day version of the split) that’s designed for pretty much anyone who is only able to train two times per week and still wants to make good muscle building progress. day 1 – legs. Take a complete rest day on day 7 from the gym and cardio. Tuesday: rest. Endurance = 15-20. Bent Over Rows: 3 sets x 10-12 reps. Jan 23, 2018 · The Ultimate 8 Week Workout for Intermediates. The 3-day Push/Pull/Legs split is incredibly popular, but it only has you training each muscle once per week. How often you should do it: 3 times per week: Mo-Wed-Fri or Tue-Thu-Sat This deloading period should be planned after every 8-12 weeks of high intensity training. Day 3 – 30 Minute Legs & Core – targets your largest muscles while also focusing on core and lower back. Tuesday: Off. 3 x 10 Wrist curls. Jul 31, 2023 · Here is the official description for “Ben Alldis’ Intermediate 3 Day Split Strength” from Peloton: “Maximize your workouts by split training with Ben! Increase strength & build muscle in this 1-week program by using heavier weight and targeting specific areas of the body in each workout. After that, you don’t need to do warm-up sets for the rest of your exercises. Day 3: Rest. For example, you can train on Mondays, Tuesdays, Thursdays and Fridays while taking off Wednesdays and the weekends. This programme needs your 100% Mar 29, 2022 · Pull-Ups or Lat Pull-Downs: 3×8-10. For example: bench press 3 x 8 is 3 sets of 8 reps per set. A PPL routine groups muscles together based on whether they are used to push or pull objects away from you. Dec 27, 2021 · Ice Cream Fitness 5×5 Program: Full Body Split. Sep 27, 2009 · This 3 day workout hits all major muscle groups over a 3 day period. Barbell lunges- 4 sets 12-10 reps. Day 7 – Off. Matt's Intermediate Split Workout Monday. If you have a pullup bar I highly suggest adding chinups or wide grip pullups to back day! Recommended: Need help building muscle? Take our Free Muscle Building Course. Jun 5, 2021 · Day 1 (Mon) – Chest, Triceps, and Abs. Day 1. You can also find several routines The Linear Progression Training Continuum. Chin-Up: 3 sets of 10 reps. Bent over barbell row (Lats, trapezius, biceps) 3 x 10. The first day hits legs/back, second day hits chest/shoulders and the thrid day is dedicated to arms. Tuesday: Workout 2. Protein intake should be a minimum of 180 grams per day. Tuesday – Pull Day. 3-Day Intermediate Split with Callie Aug 3, 2023 · Ben’s Intermediate 3-Day Split. In this Intermediate 10 week programme you will learn how to take your training to the next level to help maximise muscle growth. Compared to a full body workout routine, upper/lower Feb 4, 2010 · This is beginner - intermediate. Below is an example of what a weekly schedule may look like. Rowing Machine HIIT Cardio: 30 seconds maximum effort rowing followed by 30 seconds of low effort rowing for 15-20 min duration. Perform 3–4 exercises incorporating the muscles involved for 3–4 sets of 6 Each workout day consist of 7 – 8 exercises beating the beef tender as h** for maximum muscular growth! Be sure to do all exercises in the order as listed. Day 3 - Biceps, Back, Traps, Forearms: 3 x 10 Barbell curls (try wide and close grips too) 2 x 10 Concentration curls. Upper body/lower body split routines are characterized by alternating upper body training sessions and lower body training sessions. When you get to the top of the range on set 1 (e. Tuesday: Cardio/Fighting Practice. 4 Standing Calf Raise 3 x 15-20 reps. Workout Schedule: Monday: Weight Training. Day 7 – Rest. Apr 21, 2021 · Adjust the following workouts to match your training goal: 3-Day Workout Split #1 – The Body Part Split. Set 2: 105 pounds x 6 reps. It is primarily for advanced beginners and intermediate bodybuilders, although anyone can follow it, regardless of training goal or experience. This workout was designed specifically for pure muscle size. 3 – split workout plan as supersets: Day 1 (Chest, back, rear delts): Bench press (Chest, triceps, shoulders) 3 x 10. Day 2: Lower-body muscle groups—2 exercises each, 3 sets, 6-8 and 10-12 reps. It is also ideal for those who have busy schedules and can only commit to three workouts per week. Switch to 3 day upper lower split schedule with light weights and do normal 3 sets of 10 reps for all exercises. Warm-up: 5-10 minutes (you use the treadmill, stationary bike, or bodyweight cardio exercises ). 3. Day 2 - Rest. Apr 12, 2018 · 20%. This way you can add a workout to your stack, to be taken on whichever platform or equipment you’d like. Run 1 mile as fast as possible timed. Level: Beginner/intermediate. See full list on aworkoutroutine. For some body parts this is not possible, but this should be the overall ratio in a training Feb 8, 2024 · Tricep kickback – 3 sets of 8-10 reps. However, this is usually only true for those who have a solid foundation in fitness. You can recycle training weeks every six days or May 9, 2024 · 6 Day PPL Split Routine Option 2: The more common way is to have A & B workouts, which will be designed for both strength and hypertrophy (in the same workout) based on the rep scheme (use an appropriate load) For example: Day 1: Push A. StrengthLog’s Full Body Workout Routine is the ideal 3-day split for intermediate and advanced trainees who want to build muscle the full-body way. Legs/Abs. Inclined Dumbbell Press; Pec-Deck Machine May 17, 2013 · Week 12 - 3 low carb days with 2000 calories, 3 moderate carbs days with 2200 calories, 1 high carb day of 2700 calories. 3-5 minutes on a C2 Rower, or Assault Bike at easy pace. Increase strength and build muscle in this 1-week Guide program by using heavier weight and targeting specific areas of the body in each workout. Sep 27, 2009 · Here’s an upper/lower body split that hopefully addresses those shortcomings and allows for decent muscle growth. Workout 5. Monday: Push Day. 5 Sit-ups, 2 different exercises, 3 sets each between leg sets. This full body resistance band workout can be done at home, at a park, or while traveling. Day 6 - Timed Mile. Reps Can Be Adjusted To Suit Your Goals: Strength = 4-6 reps. Keep in mind, stacking and taking the classes outside of the Guide will exempt you from earning the Program badge. Feb 3, 2024 · 3-Day Push/Pull/Legs Splits. Abdominals should be trained on Mondays and May 27, 2021 · Often in beginner workout programs, muscle groups are exercised each workout, usually 3 times a week. This is the method advanced lifters often use a 3-day split routine, and it looks like this: Monday: Workout 1. g. Gaining Muscle = 7-12 reps. May 12, 2024 · Strength Training 4 Days a Week: Sample Lower Body Warm Up. Barbell Bench Press: 4 sets x 8-12 reps. Push, Pull, Legs workout split. Saturday – Legs. Squats- 4 sets 12-10 reps. Jul 8, 2023 · In this case, you should follow a standard rep-set method. Workout A: Upper Body. Target Gender: Male and Female. On it, you’ll be adding weight to your lifts every 3 weeks. Week One: Day One: Workout A; Day Two: Rest Day; Day Three: Workout B The best powerlifting program is one you enjoy doing, can sustain, and allows you sufficient practice at the Big 3 lifts to progress. An upper/lower split breaks your workouts into Oct 8, 2008 · Intermediate Three-day Split Routine I might also be for you if you are on a restricted calorie diet, since on such a diet your body will take longer to recover. Day 3 – Quads, Hamstrings, Calves, and Glutes. Bench Press (Dumbbell) 3 sets of 8 to 12 reps. The programs that i see here (for an intermediate level) don't use a 3 day week workout so it's Jun 13, 2020 · 3 sets of 10, 4 sets of 12, most training systems out there are what is known as high volume. Day 2 – Back, Rear Delt, Biceps, and Core. Dumbbell overhead triceps extension. Feb 19, 2023 · February 19, 2023 by Andreas Abelsson. Legs. Day 1: Upper. Day 5: Pull Day. It’s a 15-week customizable workout routine with guided progressive overload. Saturday: Off. The approach works well in a 2 day split because one workout goes for the upper body and another for the lower body. Note: This can also be run on a 6 day rotation by dropping day 7. Set 3: 100 pounds x 8 reps. This is a 4 day strength building workout great for post-beginners to early intermediates who want to build strength and mass. 4 Day Early Intermediate Strength Building Split. Most workout programs will fall into one of these four groups. Incline dumbbell chest press (Chest, triceps, shoulders) 3 x 10. Workout Schedule. This is a 3 day workout program. It is a proven strength program, written by a professional. Day 2 – Legs, Chest, and Arms. Keep the breaks between the sets to a maximum of 2 minutes. Day 3 – Legs. Rest between sets: 1-3 minutes. That’s not enough to maximize your rate of muscle growth (research breakdown). Day 2: Lower Body. Bench press – 2x per week. 2 x 10 Bent-over Rows. Monday – Push Day. Inclined Dumbell Press: 3 sets x 10-15 reps. May 6, 2024 · A 6 day split is one of the most effective workout splits for accelerating and maximizing muscle growth and strength. Every workout will include your full body and will ensure a stimulus for all of your muscles to grow during recovery. May 6, 2024 · Day 1: Upper Body. Work Set 3: Reduce weight 10-15%, 8-10 reps, close to failure. Body part workout split (aka bro split) Full body workout split. I love to workout, but for the rest of the year and next i will have a complete week (work, study's, etc) and i remain with a total of 3 days in a week to go to the gym. Repeat and track your progress!”. May 8, 2023 · The main types of workout splits are: Upper/lower workout split. Among these new strength training routines is one crafted by Callie Gullickson, and she’s set to guide three weekly classes. Day 1 - Back, Biceps, Forearms, Traps and Abs. 3 Lever Leg Curl 2 x 12 – 15 reps. Description. Jumping Lunges: 4 sets of 10-12 reps. com Oct 4, 2021 · Lateral Raises: 3×10-15. Overhead Press: 3 sets x 10-12 reps. Deadlift and assistance. Bent Over Row (Barbell) 3 sets of 6 to 10 reps. Arnold Split: Day 1 - Chest/Back, Day 2 - Legs, Day 3 - Shoulders/Tris/Bis, Day 4 - Chest/Back, Day 5 - Legs, Day 6 Shoulders/tris/bis, Day 7 - Rest Abs at beginning or end of each workout. StrengthLog’s 3-Day Bodybuilding Split is a six-week training program for bodybuilders who want to gain muscle and strength, training three times per week. Day 2 - OFF. The workout has a days on, one day off, one day on, one day off schedule. These exercises can be replaced with 2 x 15 Side dumbbell raise. Here is an example of a 3-day powerlifting split where the focus is on the bench press. A sample schedule is: Sep 27, 2009 · It was taken into account that most people would be training in proper classes so the day of that class would account for a cardio day on this routine. Training Day 3. Day 2: Pull A. 1 Squat 4 x 8 – 12 reps. Jun 29, 2023 · Deadlift – 1x per week. The frequency of the main power lifts is squats 2x, bench press 3x, and deadlift 2x per week. If you are new to lifting weights, a 3 day, 4 day, and at most, 5 day workout split is typically better as it allows for enough recovery time. It is 100% free and available in our workout log. Lateral Raises: 3 sets x 15-20 reps. Day 3 - 30 min Chest, Shoulders & Triceps - Callie Gullickson - 2022-04-18 07:00 ET. 2 Almost 70 % used a bro split, training each muscle group once per week on a 5-day split. Dumbbell front raise. Day 5: Push B. Lat Pulldowns: 4 sets x 10-12 reps. Each workout will be slightly less volume than Phase 3 of the “beginner’s” program, but that will allow you to focus more on the target muscles and exercises to keep your intensity at full tilt. May 2, 2022 · If you do not have access to a Peloton Guide, click the workout title links below. Day Two: Pull. Shoulder Press: 3×8-10. For intermediate lifters, four days should be enough. Bench Press: 4 sets x 8-10 reps. The recommended schedule for Ben’s new 3 Day Split is as follows: Day 1 – 30 Minute Upper Body: Push – targets chest, shoulders, and triceps. Day 7 - OFF. Other information: Workout Level: Intermediate. I think you’d really like it. You'll want to have at least one rest day between your workout days. Monday: Full Body Toning Workout 1. You use several different exercises for 3-4 sets of moderate rep ranges like 8-12 in hopes to break down muscle tissue, so you can use nutrition and supplementation to recover and grow. Maximal effort & dynamic effort split. Wednesday: Full Body Toning Workout 2. This is the basic beginner program that I recommend to beginners who are looking to build muscle/gain strength. You will find a few different 3-day strength programs among fitwiki's recommend strength routines. Squat3 sets x 6-10 reps; Split squat or lunge3 x 8-10; Stiff-legged deadlift3 x 8-10; Calf raise3 x 6-10; day 2 – chest, shoulders, triceps (or “push”) Bench press or dumbbell press3 x 6-10; Standing shoulder press or side press3 x 6-10 Nov 8, 2023 · If you want a fully optimized 3-day, 4-day, and 5-day workout split, check out our Outlift Intermediate Hypertrophy Program. Shoulders and arms. Thruster: 3 x 5; Pendlay Row: 3 x 6; Overhead Carry: 3 rounds; Day 2. Any two days of the week. Dec 11, 2018 · 3-6 exercises per workout day; Usually a body part split so that maximum attention can be given to specific muscle groups; Balance of compound and isolation exercises (Balance still means approximately a 2 to 1 ration of compound to isolation exercises. Wednesday – Legs. It’s uses the 3-day version of the full body split, although it only involves two different workouts: the A workout and the B workout. Friday – Pull Day. Barbell Jefferson squats- 4 sets 12-10 reps. The 4-Day Split represents a change in training schedule from the 3-day Novice progression, while retaining the simple logic of regular progression. Squat – 2x per week. Phase 1: ‘Big 3’ Routine – Novices. Dec 2, 2023 · The 3-day split workout plan is suitable for intermediate and advanced lifters who have a solid foundation of fitness and experience. For example, if you start the first week with workout A, then the following week you would start with workout B. Landmine reverse lunge to high knee- 3 sets of 10 reps. For example: Feb 11, 2022 · 3 Days: Program Goal: Build Strength and Muscle: Level: Beginner to Intermediate: Suitable For: Men and Women: Equipment Needed: Dumbbells and Workout Bench: Daily Session Duration: 40-60 Minutes: Rest Days: After Each Workout Day: Preceding Workout Plan: 2-day Dumbbell Split Sep 29, 2022 · As mentioned, the push / pull / legs is the most commonly used 3 day workout split, and intermediate to advanced lifters will perform it twice per week, for six total days of training. A full-body routine includes both upper and lower body movements within the same workout. Thursday – Push Day. GZCLP comes to mind. The 3-day split will work best for most people because it offers a consistent schedule, and you have a fair amount of flexibility to move your workouts around when life happens. Method of Training: Standard Rep-Set Pattern. Day 1 - 45 min Back, Biceps & Legs - Callie Gullickson - 2022-04-18 07:00 ET. Round 2 – 3 sets of 5 reps at 75% of your 1RM, 3-min rest. May 12, 2022 · Option 4 – Bench Press Focused. You can alternate between them on each of the three days so that you are doing workout 1 – workout 2 – workout 1 the first week and workout 2 – workout 1 – workout 2 the next week, and so on. Sep 27, 2009 · Workout Notes: Warm up with cardio for 5-10 minutes. Day 2: Rest. A 3-day pull split is a highly effective workout routine targeting the muscles in pulling movements. If you combine this workout with a high calorie diet you should be able to Mar 24, 2021 · Keep rest periods short, anywhere from 30s to 45s between sets. Track the weights you lift and the number of reps you get. Standing Calf Raises: 4×6-10. Stretch the worked muscles at the end of the workout, and cool down 5-10 minutes. There are a million workout splits to choose from…unfortunately, most suffer from some huge issues that will hinder your results, especially if you weren't b As the title says, i need some direction to get a workout for 3 days per week. Apr 27, 2022 · The squat and hinge days will target the legs while the push and pull days will target muscles of the upper body. Stretches and flexibility exercises for 5-10 minutes. By utilizing compound dumbbell lifts, this workout makes muscle growth simple and doesn't require a fancy gym membership. It is 3 days a week, with two different workouts that must be alternated. Day 4: Push Day. Day 5 – 30 Minute Upper Dec 21, 2018 · In this case, we're going for a 3-day split of the body—Monday, Wednesday, Friday. Each session falls in the 30 to 45-minute time frame, tailored for folks with intermediate-level fitness. During the deloading period you should be working with 60-70% of your normal weights. Light stretching of the primary major muscle groups. Triceps Skull Crushers: 3 sets x 12-15 reps. The 5-day ULPPL split, a hybrid that combines both the upper-lower and push-pull-legs splits, is designed to optimize gains by targeting each muscle group twice a week. Jan 1, 2020 · Instead, you should follow this schedule: Day 1 – Push (chest, shoulders, and triceps) Day 2 – Rest. Feet Elevated Pike Push-Ups: 3 sets of 10-12 reps. Barbell Bicep Curls: 3 sets x 12-15 reps. Ideally you should use this workout on Mon-Wed-Fri. is a full body workout routine that is most commonly done as a 3 day workout split. Jun 13, 2020 · This routine is a four-day split with a few options as to how you break it down (listed below the routine). Wednesday: Workout 3. The schedule for the program is simple. Some of the most common 3-day workout splits are push/pull/legs (PPL) routine, full-body, and upper/lower splits. Day 1: Upper-body muscle groups—2 exercises each, 3 sets, 6-8 and 10-12 reps. Dec 25, 2022 · Creates muscle balance – With the 3-day push-pull workout routine, you get to workout all the major muscle groups just once a week, which ensures that no muscle group is being over or under exercised which will help create a more balanced physique. Duration/Session: 60-90 minutes. Friday: Full Body Toning Workout 3. Mar 27, 2024 · 3 x 12 to 15. 2 sets of pullups to failure (if you can do them) 2 x 10 Lat pulls. It includes 3 different resistance band workouts for various If you want a complete 3-day upper/lower/full-body split you can use to build muscle, this page will show you exactly what to do. The Standard 5 Day Workout Split: Day 1: Chest Apr 20, 2016 · This 4 day intermediate and advanced upper body/lower body split routine is designed to build muscle and strength efficiently, for experienced weight lifters. 531 by Jim Wendler has several 3-day templates, but is more of a general strength athlete/sub-urban commando approach to strength. Each main lift gets its own day, and you are programmed to perform anywhere from 1-5 sets for five reps, with the last set being an AMRAP set (as many reps as possible). Day 3 (Fri) – Legs and Biceps. Warm-up: 5-min Lower Body Foam Rolling. Cable triceps extension. It will probably work best if you have over 6 months training experience and are somewhere between an intermediate and advanced lifter. Incline Dumbbell Press: 3 sets x 10-12 reps. Day 5 – Pull (back and biceps) Day 6 – Rest. Instructions. Incline Dumbell Chest Flyes: 3 sets x 12-15 reps. 3 x 10 to 12. Here’s the two day split workout schedule: Day 1 – Back, Shoulder, Glutes, and Core. Sunday – Off. 3 90% working weight 1-2 2 minutes BEGIN WORKING SETS 3 warm-up sets are needed only for your first upper body and lower body exercise. Mar 21, 2023 · Intermediate Shred 2. If you’re waiting for the knock on protocols like this, you’re Feb 29, 2024 · 3-Day Full-Body Workout Split for Strength. 0 Intermediate Build 2. Day 1 focuses on squat so it is performed first. Workouts will typically take between 45-60 minutes to complete. Nov 8, 2023 · If you want a fully optimized 3-day, 4-day, and 5-day workout split, check out our Outlift Intermediate Hypertrophy Program. A 2013 survey asked 127 male competitive bodybuilders about their training practices, and all of them used a 3-day split or a 5-day split. This is a basic training routine that revolves around two workouts. Day 6 - OFF. Day 6: Pull B. Jun 6, 2022 · Peloton has just rolled out its inaugural batch of split training strength programs for the Peloton Guide. This workout is excellent for hardgainers. Face Pulls: 3×10-15. 5-minutes on the stationary bike/Treadmill (Low to Moderate intensity) Perform leg press 3 sets of 15-20 reps (lightweight) Back Squat: Round 1 – 2 sets of 6 reps at 50% of your one-rep max, 2-min rest. Day 2- Lower Body. Frog Stand: 2 sets of 30 seconds hold. This is a three-day workout routine that is best done alternating between training days and rest days. At your discretion: Core and cardio. Feb 14, 2018 · He should back off to 355 x 5 x 5 for his first squat workout using the 4-Day Split, an excellent programming choice for a guy in this situation. You will come out of this 10 week programme with a lot more knowledge then you did when you started. Chest and back. Oct 17, 2022 · Here is the official description for Jermaine Johnson' Intermediate 3 Day Split Strength Program from Peloton: "Maximize your workouts by split training with JJ. Day 5 - Quads, Hamstrings, Calves and Abs. Day 6: Leg Day. Set 2: 100 pounds x 8 reps. A PPL routine is one in which you train specific muscle groups based on whether those muscles are used to push or pull objects away from your body. First off is the full body split. A full-body routine works the muscles in the upper and lower body within the same Jun 2, 2023 · Day 1 – Back Squat. There are others, but these are the most common. Practice is important at this stage, so you do the same exercises every day: Squats (5 sets of 5 reps) Bench Press (5 sets of 5 reps) Deadlift (5 sets of 5 reps) Phase 2: ‘Big 3’ Routine – Deadlift Modified. This split will have adequate frequency, while simultaneously allowing greater May 2, 2017 · Barbell Overhead Extension. 3 x 12 to 15. Take 60 second rest periods after each set and exercise. 0 Custom Workout Plan. Squat: 4 sets of 20 reps. If you want a complete 3-day dumbbell workout you can use to build muscle, this page will show you exactly what to do. Peck – deck (Chest) 3 x 12. The examples of each type of split program use four exercises for each major muscle group, for a total amount of 12-15 sets per workout. It also comes with a full hypertrophy training guide. Perform the following program four days per week with no more than two consecutive training days in a row. Bench press and assistance. Bent over dumbbell row (Lats, trapezius, biceps) 3 x 12. 3-Day Workout Split #2 – The Powerlifting Split. Bend Arm Hand Stand or Its Progression Workout: 5 sets of 5-15 seconds hold. Each muscle group should be warmed up for 5 minutes. Work Set 2: Reduce weight 10-15%, 6-8 reps, close to failure. 0 Female Lean 2. Table of Contents1 How the Use the Ivysaur Aesthetics Program2 Program Cheat Sheet3 Ivysaur Aesthetics Program Spreadsheet4 Weight […] . In this intermediate level split, an Upper/Lower split; muscle groups will be worked twice a week, with at least 2 days rest for Upper and Lower muscle groups. " Sep 19, 2023 · The true way to reach a frequency of twice per week with a 3-day workout split is to perform the entire split twice per week. my rb en nf ca zc ua au mn og