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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
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
Reps | Weight (kg)
Rest
Dumbbell Incline Bench Press
Reps | Weight (kg)
Rest
Dumbbell Arnold Press
Reps | Weight (kg)
Rest
Dumbbell Side Raise
Reps | Weight (kg)
Rest
Next: Day 1 Superset
3x
Day 1 Superset

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

Cable Rope Push Down
Reps | Weight (kg)
Cable Overhead Tricep Extension
Reps | Weight (kg)
Rest
Day 1 Complete!
Day 2 | Upper Body Pull
Barbell Deadlift
Reps | Weight (kg)
Rest
Pull Up
Reps
Rest
Cable Seated Row
Reps | Weight (kg)
Rest
Cable Face Pull
Reps | Weight (kg)
Rest
Next: Day 2 Superset
3x
Day 2 Superset

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

Ez Bar Bent Over Curl
Reps | Weight (kg)
Dumbbell Hammer Curl
Reps | Weight (kg)
Rest
Day 2 Final Exercise
Kettlebell Back Extension Bench
Reps | Weight (kg)
Day 2 Complete!
Day 3 | Legs
Leg Extension Machine
Reps | Weight (kg)
Rest
Leg Curl Machine (Lying)
Reps | Weight (kg)
Rest
Barbell Squat
Reps | Weight (kg)
Rest
Barbell Romanian Deadlift
Reps | Weight (kg)
Rest
Calf Press Machine
Reps | Weight (kg)
Rest
Calf Press Machine (Toes In)
Reps | Weight (kg)
Rest
Calf Press Machine (Toes Out)
Reps | Weight (kg)
Rest
Next: Day 3 Superset
3x
Day 3 Superset

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

Rest
Barbell Forward Lunge (Alternating)
Reps | Weight (kg)
Barbell Side Lunge (Alternating)
Reps | Weight (kg)