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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
  • Chest · Shoulders · Triceps · Hamstrings · Quadriceps · Glutes · Hip Abductors · Calves · Upper Back · Biceps · Lower Back

Interests

Bodybuilding Build muscle

Anatomy

Equipment

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Dumbbell

Bench

Cable Machine

Leg Extension Machine

Seated Leg Curl Machine

Barbell

Calf Press Machine

Pull Up Bar

EZ Bar

Hyperextension Bench

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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 Pronated Grip
Beginner
Chest
Set Reps Weight (kg)
1 10 -
Rest - 01:30
2 10 -
Rest - 01:30
3 10 -
Rest - 01:30
4 10 -
Rest - 01:30
5 10 -
Rest - 01:30
Incline Bench Press with Pronated Grip Dumbbells
Beginner
Chest
Set Reps Weight (kg)
1 10 -
Rest - 01:30
2 10 -
Rest - 01:30
3 10 -
Rest - 01:30
4 10 -
Rest - 01:30
Standing Arnold Press with Dumbbells
Intermediate
Shoulders
Set Reps Weight (kg)
1 10 -
Rest - 01:30
2 10 -
Rest - 01:30
3 10 -
Rest - 01:30
4 10 -
Rest - 01:30
Standing Lateral Raise with Dumbbells
Beginner
Shoulders
Set Reps Weight (kg)
1 10 -
Rest - 01:30
2 10 -
Rest - 01:30
3 10 -
Rest - 01:30

Day 1 Superset 1 of 3

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

Standing Tricep Pushdown on Cable with Rope
Beginner
Triceps
Set Reps Weight (kg)
1 10 -
Standing Overhead Tricep Extension Cable with Rope on Cable
Intermediate
Triceps
Set Reps Weight (kg)
1 10 -
Rest - 01:30

Day 1 Superset 2 of 3

Standing Tricep Pushdown on Cable with Rope
Beginner
Triceps
Set Reps Weight (kg)
1 10 -
Standing Overhead Tricep Extension Cable with Rope on Cable
Intermediate
Triceps
Set Reps Weight (kg)
1 10 -
Rest - 01:30

Day 1 Superset 3 of 3

Standing Tricep Pushdown on Cable with Rope
Beginner
Triceps
Set Reps Weight (kg)
1 10 -
Standing Overhead Tricep Extension Cable with Rope on Cable
Intermediate
Triceps
Set Reps Weight (kg)
1 10 -
Rest - 01:30

Day 2 | Upper Body Pull

Barbell Conventional Deadlift
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 -
Rest - 01:30
2 10 -
Rest - 01:30
3 10 -
Rest - 01:30
4 10 -
Rest - 01:30
5 10 -
Rest - 01:30
Pronated Grip Pull Ups
Intermediate
Upper Back
Set Reps
1 10
Rest - 01:30
2 10
Rest - 01:30
3 10
Rest - 01:30
4 10
Rest - 01:30
Seated Row Narrow Neutral Grip on Cable
Intermediate
Upper Back
Set Reps Weight (kg)
1 10 -
Rest - 01:30
2 10 -
Rest - 01:30
3 10 -
Rest - 01:30
4 10 -
Rest - 01:30
Standing Cable Face Pull with Rope
Intermediate
Shoulders
Set Reps Weight (kg)
1 10 -
Rest - 01:30
2 10 -
Rest - 01:30
3 10 -
Rest - 01:30

Day 2 Superset 1 of 3

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

EZ Bar Bent Over Bicep Curl with Supinated Grip
Intermediate
Biceps
Set Reps Weight (kg)
1 10 -
Standing Dumbbell Bicep Hammer Curl
Beginner
Forearms
Set Reps Weight (kg)
1 10 -
Rest - 01:30

Day 2 Superset 2 of 3

EZ Bar Bent Over Bicep Curl with Supinated Grip
Intermediate
Biceps
Set Reps Weight (kg)
1 10 -
Standing Dumbbell Bicep Hammer Curl
Beginner
Forearms
Set Reps Weight (kg)
1 10 -
Rest - 01:30

Day 2 Superset 3 of 3

EZ Bar Bent Over Bicep Curl with Supinated Grip
Intermediate
Biceps
Set Reps Weight (kg)
1 10 -
Standing Dumbbell Bicep Hammer Curl
Beginner
Forearms
Set Reps Weight (kg)
1 10 -
Rest - 01:30

Day 2 Final Exercise

Kettlebell Loaded 45 degree Back Hyper Extension Bench
Intermediate
Lower Back
Set Reps Weight (kg)
1 10 -
Rest - 01:30
2 10 -
Rest - 01:30
3 10 -

Day 3 | Legs

Leg Extension Machine
Beginner
Quadriceps
Set Reps Weight (kg)
1 10 -
Rest - 01:30
2 10 -
Rest - 01:30
3 10 -
Rest - 01:30
Laying Hamstring Curl Resistance Machine
Beginner
Hamstrings
Set Reps Weight (kg)
1 10 -
Rest - 01:30
2 10 -
Rest - 01:30
3 10 -
Rest - 01:30
Freestanding Barbell Back Squat
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 -
Rest - 01:30
2 10 -
Rest - 01:30
3 10 -
Rest - 01:30
4 10 -
Rest - 01:30
Barbell Romanian Deadlift (RDL)
Intermediate
Hamstrings | Glutes
Set Reps Weight (kg)
1 10 -
Rest - 01:30
2 10 -
Rest - 01:30
3 10 -
Rest - 01:30
Calf Raise Resistance Machine
Beginner
Calves
Set Reps Weight (kg)
1 10 -
Rest - 01:30
Calf Press Machine (Toes In)
Beginner
Calves
Set Reps Weight (kg)
1 10 -
Rest - 01:30
Calf Press Machine (Toes Out)
Beginner
Calves
Set Reps Weight (kg)
1 10 -
Rest - 01:30

Day 3 Superset 1 of 3

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

Rest - 01:30
Barbell Alternating Forward Lunge
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 -
Barbell Alternating Lateral Lunge
Beginner
Hamstrings | Glutes | Hip Adductors
Set Reps Weight (kg)
1 10 -

Day 3 Superset 2 of 3

Rest - 01:30
Barbell Alternating Forward Lunge
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 -
Barbell Alternating Lateral Lunge
Beginner
Hamstrings | Glutes | Hip Adductors
Set Reps Weight (kg)
1 10 -

Day 3 Superset 3 of 3

Rest - 01:30
Barbell Alternating Forward Lunge
Intermediate
Quadriceps | Hamstrings | Glutes
Set Reps Weight (kg)
1 10 -
Barbell Alternating Lateral Lunge
Beginner
Hamstrings | Glutes | Hip Adductors
Set Reps Weight (kg)
1 10 -

Created by

John Heaton
Personal trainer

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