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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
Bodybuilding Build muscle

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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.

Day 1 Superset 2 of 3

Day 1 Superset 3 of 3

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.

Day 2 Superset 2 of 3

Day 2 Superset 3 of 3

Day 2 Final Exercise

Day 3 | Legs

Day 3 Superset 1 of 3

Perform each exercise one after the other with no rest in between.

Get the full benefits

Download the app to find this plan and others like it.

Log your results and track your progress, all for FREE!

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