advanced 3 day split


531,499 workout plans made!

 
NOTE: Full account and data logging available on 1st of July, 2017!

Setup

1) Your nickname:
2) Your Photo URL:
3) Workout Type:
Unsure? Click here.
4) Your risk tolerance:
Unsure? Click here.
5) Units: (kg or lbs)
none, bodyweight only full gym
complete weight set pullup bar
$6 DIY TRX resistance bands

I agree to check with my physician before starting this workout program and agree to use this workout plan for my personal use only.


Not Sample? Create your own custom workout plan!

advanced 3 day split

This is an advanced 3 day split that is very time efficient and packs a lot of volume into three, one hour workouts - a push workout, a pull workout, and a leg workout. This workout is excellent for those wanting to gain muscle mass. If you are a 'hard gainer', then try this workout plan. To pack a maximum of workout volume into a minimum of time, this workout relies extensively on supersetting. The workout plan is well designed so that although there is no resting between sets, no one exercises diminishes the intensity of the following supersetted exercise. If you do this workout with a training partner, both people need to be lifting at all times because there is no time for spotting or rest. In busy gyms this can be an excellent way of minimizing the impact on other gym goers because both machines are being used with nearly 100% efficiency.

Modify exercises used in this workout

MONDAY WORKOUT (log workout data)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5
1BENCH PRESS, FLAT8 reps8 reps8 reps
1OVERHEAD PRESS, STANDING, BARBELL8 reps8 reps8 reps
1SKULLCRUSHER, BARBELL8 reps8 reps8 reps
 
2FLYS, DUMBELL, FLAT BENCH8 reps8 reps8 reps
2SHOULDER RAISE, SIDE, SELECTORIZED MACHINE8 reps8 reps8 reps
2DIPS, WEIGHTED8 reps8 reps8 reps
 
3BENCH PRESS, INCLINE8 reps8 reps8 reps
3SHOULDER RAISE, FRONT, DUMBBELL, SEATED8 reps8 reps8 reps
3TRICEPS PUSH DOWN, CABLE, ROPE GRIP, LEANING FORWARD8 reps8 reps8 reps
 
4ROTISSERIE CORE WORKOUT8 reps8 reps8 reps
 
5JOGGING20 min
 
No rest between exercises in a superset. Only rest after entire supserset of three exercises is complete.

TUESDAY WORKOUT (log workout data)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5
1JOGGING20 min
 

WEDNESDAY WORKOUT (log workout data)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5
1PULLDOWN, CABLE, WIDE GRIP8 reps8 reps8 reps
1BICEPS CURLS, PREACHER, DUMBBELLS8 reps8 reps8 reps
1STANDING BARBELL SHRUGS8 reps8 reps8 reps
 
2LOW ROW, BENT OVER BARBELL8 reps8 reps8 reps
2BENT OVER REVERSE DUMBBELL FLYS8 reps8 reps8 reps
2BICEPS CURLS, STANDING, BARBELL8 reps8 reps8 reps
 
3PULLDOWN, CABLE, NARROW PARALLEL GRIP8 reps8 reps8 reps
3PLATE LOADED SEATED SHRUG MACHINE8 reps8 reps8 reps
3BICEPS CURLS, CONCENTRATION, DUMBBELL8 reps8 reps8 reps
 
4ROTISSERIE CORE WORKOUT8 reps8 reps8 reps
 
5JOGGING20 min
 
No resting between exercises in a superset, only rest when the complete superset of three exercises is finished.

THURSDAY WORKOUT (log workout data)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5
1JOGGING20 min
 

FRIDAY WORKOUT (log workout data)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5
1SQUATS8 reps8 reps8 reps
 
2DEADLIFTS8 reps8 reps8 reps
 
3SQUATS, FRONT8 reps8 reps8 reps
 
4DEADLIFTS, DEFICIT8 reps8 reps8 reps
 
5CALF RAISES, SEATED, PLATE LOADED MACHINE8 reps8 reps8 reps
 
6ROTISSERIE CORE WORKOUT8 reps8 reps8 reps
 
7JOGGING20 min
 

SATURDAY WORKOUT (log workout data)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5
1JOGGING20 min
 

SUNDAY WORKOUT (log workout data)

SUPERSETEXERCISE NAMESET 1SET 2SET 3SET 4SET 5
1JOGGING20 min
 

Modify exercises used in this workout

Choose your exercises! (most effective exercises are at the top of each list)
CHEST EXERCISES
LATS EXERCISES
LEGS EXERCISES
SHOULDERS EXERCISES
ARMS EXERCISES
TRAPS EXERCISES
ABS EXERCISES
CARDIO EXERCISES