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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
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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

Dumbbell Bench Press
  • Chest
  • Beginner
Set Reps Weight (kg)
1 10
2 10
3 10
4 10
5 10
Dumbbell Incline Bench Press
  • Chest
  • Beginner
Set Reps Weight (kg)
1 10
2 10
3 10
4 10
Dumbbell Arnold Press
  • Shoulders
  • Intermediate
Set Reps Weight (kg)
1 10
2 10
3 10
4 10
Dumbbell Side Raise
  • 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.

Cable Rope Push Down
  • Triceps
  • Beginner
Set Reps Weight (kg)
1 10
Cable Overhead Tricep Extension
  • Triceps
  • Beginner
Set Reps Weight (kg)
1 10

Day 1 Superset 2 of 3

Cable Rope Push Down
  • Triceps
  • Beginner
Set Reps Weight (kg)
1 10
Cable Overhead Tricep Extension
  • Triceps
  • Beginner
Set Reps Weight (kg)
1 10

Day 1 Superset 3 of 3

Cable Rope Push Down
  • Triceps
  • Beginner
Set Reps Weight (kg)
1 10
Cable Overhead Tricep Extension
  • Triceps
  • Beginner
Set Reps Weight (kg)
1 10

Day 2 | Upper Body Pull

Barbell Deadlift
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps Weight (kg)
1 10
2 10
3 10
4 10
5 10
Pull Up
  • Upper Back
  • Intermediate
Set Reps
1 10
2 10
3 10
4 10
Cable Seated Row
  • Upper Back
  • Intermediate
Set Reps Weight (kg)
1 10
2 10
3 10
4 10
Cable Face Pull
  • 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.

Ez Bar Bicep Curl (Bent Over)
  • Biceps
  • Intermediate
Set Reps Weight (kg)
1 10
Dumbbell Hammer Curl
  • Forearms
  • Beginner
Set Reps Weight (kg)
1 10

Day 2 Superset 2 of 3

Ez Bar Bicep Curl (Bent Over)
  • Biceps
  • Intermediate
Set Reps Weight (kg)
1 10
Dumbbell Hammer Curl
  • Forearms
  • Beginner
Set Reps Weight (kg)
1 10

Day 2 Superset 3 of 3

Ez Bar Bicep Curl (Bent Over)
  • Biceps
  • Intermediate
Set Reps Weight (kg)
1 10
Dumbbell Hammer Curl
  • Forearms
  • Beginner
Set Reps Weight (kg)
1 10

Day 2 Final Exercise

Kettlebell Back Extension Bench
  • Lower Back
  • Intermediate
Set Reps Weight (kg)
1 10
2 10
3 10

Day 3 | Legs

Leg Extension Machine
  • Quadriceps
  • Beginner
Set Reps Weight (kg)
1 10
2 10
3 10
Leg Curl Machine (Lying)
  • Hamstrings
  • Beginner
Set Reps Weight (kg)
1 10
2 10
3 10
Barbell Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps Weight (kg)
1 10
2 10
3 10
4 10
Barbell Romanian Deadlift
  • Hamstrings · Glutes
  • Intermediate
Set Reps Weight (kg)
1 10
2 10
3 10
Calf Press Machine
  • Calves
  • Beginner
Set Reps Weight (kg)
1 10
Calf Press Machine (Toes In)
  • Calves
  • Beginner
Set Reps Weight (kg)
1 10
Calf Press Machine (Toes Out)
  • 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.

Barbell Forward Lunge (Alternating)
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps Weight (kg)
1 10
Barbell Side Lunge (Alternating)
  • Quadriceps · Hamstrings · Glutes · Hip Adductors
  • Beginner
Set Reps Weight (kg)
1 10

Day 3 Superset 2 of 3

Barbell Forward Lunge (Alternating)
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps Weight (kg)
1 10
Barbell Side Lunge (Alternating)
  • Quadriceps · Hamstrings · Glutes · Hip Adductors
  • Beginner
Set Reps Weight (kg)
1 10

Day 3 Superset 3 of 3

Barbell Forward Lunge (Alternating)
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps Weight (kg)
1 10
Barbell Side Lunge (Alternating)
  • Quadriceps · Hamstrings · Glutes · Hip Adductors
  • Beginner
Set Reps Weight (kg)
1 10

Created by

John Heaton
Personal trainer

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