Work on gradually increasing repetitions each session and eventually load, once you have reached the end of the allotted range. Get at least 3-4 minutes rest between work sets (less needed for warm-up sets).įor the other exercises do not work till complete failure, stop at least 1-2 reps short. Make sure you warm-up properly for the exercise (progress to heavier weights). Work on training heavy for the first exercise for each workout, go to failure and attempt to increase weight from the previous session, or at least repetitions.
Your experience level does not matter when using this template, and even more advanced trainers who have been training high volume for an extended period of time, may find this switch to low volume training beneficial. This workout has been designed for beginners.
Dumbbell Seated Bicep Curls/Barbell Preacher Curls: 3 sets of 8-12 repsĬlick Here For A Printable Log Of Pull. Pull-ups/Cable Rows: 3 sets of 6-10 reps. Deadlifts/Snatch Grip Deadlifts: 4 sets of 4-6 reps. Barbell Lying Tricep Extensions or Barbell Close-Grip Bench Press: 3 sets of 6-10 repsĬlick Here For A Printable Log Of Push. DB Seated Shoulder Press/Barbell Push Press: 3 sets of 6-10 reps. Dumbbell Flat Bench Press/Barbell Incline Bench Press: 4 sets of 4-6 reps. Weighted Crunches/Weighed Hanging Leg Raises: 3 sets of 8-15 repsĬlick Here For A Printable Log Of Push/Pull/Legs. Barbell Standing Calf Raises: 3 sets of 6-10 reps. Romanian Deadlifts/Barbell Good Mornings: 3 sets of 6-10 reps. Barbell Front Squats/Barbell Lunges: 4 sets of 4-6 reps. This means decreasing your volume/intensity/frequency for 1 week, so your body has a period in which it can recuperate from hard intense training. Note: Make sure you deload at least every 6 weeks. Here is a suggested warm-up you do not have to follow this but at least make sure you warm-up by first by raising your body temperature slightly (till you break a light sweat) and then performing some dynamic stretching and mobility drills:ġ set, 10 reps (alternating, 5 reps per side) Deloading Note: Before all your workouts I encourage you perform a proper warm-up to prevent the chances of an injury occurring and also to 'loosen you up' and get you both mentally and physically prepared to perform at your best. If you like you can complete all 3 routines in 36 weeks (12 weeks/routine). Best 3-Day SplitĪs I always do, I will not include one workout that I feel is THE best for the category, but rather, give you 3 different routines, which are my favorite 3-day splits, that have been proven to yield solid results in both strength and hypertrophy gains. So if you're just starting out, have been experiencing difficulty in choosing a new split or have reached a plateau of late, then you've come to the right place. What many people don't realize is that 3-day splits can be just as effective, if not more so than 4- or 5-day splits, which generally don't allow sufficient time for recovery. With 4-day and 5-day workout splits becoming more and more popular amongst the bodybuilding and fitness community, it seems that 3-day splits are slowly dying away.
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