Week Long 3 Day Split
This is to show the versatility of this awesome exercise builder! I’ve constructed this week-long “program”. 🛑It’s important to leave this running in the background or your progress will be lost. This hypertrophy based workout is a week long 3 day split. Before each day, make sure you: ✅ Warm up for 5 mins before ✅ Cool down for 5 mins after along w/ static stretches ✅ Choose your own weights (75% 1RM)
- 3 hours 30 minutes
- Advanced
- Dumbbell · Bench · Cable Machine · Leg Extension Machine · Leg Curl Machine · Barbell · Calf Press Machine · Pull Up Bar · EZ Bar · Back Extension Bench
- Chest · Shoulders · Triceps · Hamstrings · Quadriceps · Glutes · Hip Abductors · Calves · Upper Back · Biceps · Lower Back
Exercises
Day Splits
Day 1 | Upper Body Push Day 2 | Rest Day 3 | Upper Body Pull Day 4 | Rest Day 5 | Legs
Day 1 | Upper Body Push
- Chest
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 | |
2 | 10 | |
3 | 10 | |
4 | 10 | |
5 | 10 |
- Chest
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 | |
2 | 10 | |
3 | 10 | |
4 | 10 |
- Shoulders
- Intermediate
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 | |
2 | 10 | |
3 | 10 | |
4 | 10 |
- Shoulders
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 | |
2 | 10 | |
3 | 10 |
Day 1 Superset 1 of 3
Perform each exercise one after the other with no rest in between.
- Triceps
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 |
- Triceps
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 |
Day 1 Superset 2 of 3
- Triceps
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 |
- Triceps
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 |
Day 1 Superset 3 of 3
- Triceps
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 |
- Triceps
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 |
Day 2 | Upper Body Pull
- Quadriceps · Hamstrings · Glutes
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 | |
2 | 10 | |
3 | 10 | |
4 | 10 | |
5 | 10 |
- Upper Back
- Intermediate
Set | Reps |
---|---|
1 | 10 |
2 | 10 |
3 | 10 |
4 | 10 |
- Upper Back
- Intermediate
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 | |
2 | 10 | |
3 | 10 | |
4 | 10 |
- Shoulders
- Intermediate
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 | |
2 | 10 | |
3 | 10 |
Day 2 Superset 1 of 3
Perform each exercise one after the other with no rest in between.
- Biceps
- Intermediate
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 |
- Forearms
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 |
Day 2 Superset 2 of 3
- Biceps
- Intermediate
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 |
- Forearms
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 |
Day 2 Superset 3 of 3
- Biceps
- Intermediate
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 |
- Forearms
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 |
Day 2 Final Exercise
- Lower Back
- Intermediate
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 | |
2 | 10 | |
3 | 10 |
Day 3 | Legs
- Quadriceps
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 | |
2 | 10 | |
3 | 10 |
- Hamstrings
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 | |
2 | 10 | |
3 | 10 |
- Quadriceps · Hamstrings · Glutes
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 | |
2 | 10 | |
3 | 10 | |
4 | 10 |
- Hamstrings · Glutes
- Intermediate
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 | |
2 | 10 | |
3 | 10 |
- Calves
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 |
- Calves
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 |
- Calves
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 |
Day 3 Superset 1 of 3
Perform each exercise one after the other with no rest in between.
- Quadriceps · Hamstrings · Glutes
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 |
- Quadriceps · Hamstrings · Glutes · Hip Adductors
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 |
Day 3 Superset 2 of 3
- Quadriceps · Hamstrings · Glutes
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 |
- Quadriceps · Hamstrings · Glutes · Hip Adductors
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 |
Day 3 Superset 3 of 3
- Quadriceps · Hamstrings · Glutes
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 |
- Quadriceps · Hamstrings · Glutes · Hip Adductors
- Beginner
Set | Reps | Weight (kg) |
---|---|---|
1 | 10 |
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