advanced 3 day split
4,723,813 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.
full body workout
3 day split workout
5 day split workout
easy fat loss workout
fast fat loss workout
get fit fast workout
advanced 3 day split
advanced bodybuilding full body workout
stronglifts 5x5
advanced volume workout
candito linear strength workout
candito 6 week periodization workout
one hour workout
strength and hypertrophy workout
wendler 5-3-1 periodized strength training workout
texas method strength training workout
german volume training
no equipment bodyweight workout
4) Your risk tolerance:
Unsure? Click here.
Avoiding injury is primary goal
75% of the gains with little risk
Max gains are worth the risk
5) Units: (kg or lbs)
pounds
kilograms
stones
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!
About
Home
Wizard
Setup
Your Workout Plan
Modify Exercises
What To Eat
Workout Basics
Ask Questions
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)
SUPERSET
EXERCISE NAME
SET 1
SET 2
SET 3
SET 4
SET 5
1
BENCH PRESS, FLAT
8 reps
8 reps
8 reps
1
OVERHEAD PRESS, STANDING, BARBELL
8 reps
8 reps
8 reps
1
SKULLCRUSHER, BARBELL
8 reps
8 reps
8 reps
2
FLYS, DUMBELL, FLAT BENCH
8 reps
8 reps
8 reps
2
SHOULDER RAISE, SIDE, SELECTORIZED MACHINE
8 reps
8 reps
8 reps
2
DIPS, WEIGHTED
8 reps
8 reps
8 reps
3
BENCH PRESS, INCLINE
8 reps
8 reps
8 reps
3
SHOULDER RAISE, FRONT, DUMBBELL, SEATED
8 reps
8 reps
8 reps
3
TRICEPS PUSH DOWN, CABLE, ROPE GRIP, LEANING FORWARD
8 reps
8 reps
8 reps
4
ROTISSERIE CORE WORKOUT
8 reps
8 reps
8 reps
5
JOGGING
20 min
No rest between exercises in a superset. Only rest after entire supserset of three exercises is complete.
TUESDAY WORKOUT
(log workout data)
SUPERSET
EXERCISE NAME
SET 1
SET 2
SET 3
SET 4
SET 5
1
JOGGING
20 min
WEDNESDAY WORKOUT
(log workout data)
SUPERSET
EXERCISE NAME
SET 1
SET 2
SET 3
SET 4
SET 5
1
PULLDOWN, CABLE, WIDE GRIP
8 reps
8 reps
8 reps
1
BICEPS CURLS, PREACHER, DUMBBELLS
8 reps
8 reps
8 reps
1
STANDING BARBELL SHRUGS
8 reps
8 reps
8 reps
2
LOW ROW, BENT OVER BARBELL
8 reps
8 reps
8 reps
2
BENT OVER REVERSE DUMBBELL FLYS
8 reps
8 reps
8 reps
2
BICEPS CURLS, STANDING, BARBELL
8 reps
8 reps
8 reps
3
PULLDOWN, CABLE, NARROW PARALLEL GRIP
8 reps
8 reps
8 reps
3
PLATE LOADED SEATED SHRUG MACHINE
8 reps
8 reps
8 reps
3
BICEPS CURLS, CONCENTRATION, DUMBBELL
8 reps
8 reps
8 reps
4
ROTISSERIE CORE WORKOUT
8 reps
8 reps
8 reps
5
JOGGING
20 min
No resting between exercises in a superset, only rest when the complete superset of three exercises is finished.
THURSDAY WORKOUT
(log workout data)
SUPERSET
EXERCISE NAME
SET 1
SET 2
SET 3
SET 4
SET 5
1
JOGGING
20 min
FRIDAY WORKOUT
(log workout data)
SUPERSET
EXERCISE NAME
SET 1
SET 2
SET 3
SET 4
SET 5
1
SQUATS
8 reps
8 reps
8 reps
2
DEADLIFTS
8 reps
8 reps
8 reps
3
SQUATS, FRONT
8 reps
8 reps
8 reps
4
DEADLIFTS, DEFICIT
8 reps
8 reps
8 reps
5
CALF RAISES, SEATED, PLATE LOADED MACHINE
8 reps
8 reps
8 reps
6
ROTISSERIE CORE WORKOUT
8 reps
8 reps
8 reps
7
JOGGING
20 min
SATURDAY WORKOUT
(log workout data)
SUPERSET
EXERCISE NAME
SET 1
SET 2
SET 3
SET 4
SET 5
1
JOGGING
20 min
SUNDAY WORKOUT
(log workout data)
SUPERSET
EXERCISE NAME
SET 1
SET 2
SET 3
SET 4
SET 5
1
JOGGING
20 min
About
Home
Wizard
Setup
Your Workout Plan
Modify Exercises
What To Eat
Workout Basics
Ask Questions
Modify exercises used in this workout
Choose your exercises!
(most effective exercises are at the top of each list)
CHEST EXERCISES
BENCH PRESS, FLAT
DUMBBELL PRESS, FLOOR
DUMBBELL PRESS, FLAT BENCH
BENCH PRESS, INCLINE
DUMBBELL PRESS, INCLINE
BENCH PRESS, DECLINE
DUMBBELL PRESS, DECLINE
BENCH PRESS, PLATE LOADED MACHINE
BENCH PRESS, FLAT, SMITH
BENCH PRESS, FLAT, SELECTORIZED MACHINE
FLYS, DUMBELL, FLAT BENCH
FLYS, DUMBBELL, FLOOR
FLYS, DUMBELL, INCLINE
FLYS, CABLE, LOW
FLYS, CABLE, HIGH
FLYS, DUMBELL, DECLINE
PEC DECK, SELECTORIZED MACHINE
PEC DECK, INCLINE, SELECTORIZED MACHINE
FLYS, TRX
FLYS, BAND
BENCH PRESS, FLAT
DUMBBELL PRESS, FLAT BENCH
DUMBBELL PRESS, FLOOR
BENCH PRESS, INCLINE
DUMBBELL PRESS, INCLINE
BENCH PRESS, DECLINE
DUMBBELL PRESS, DECLINE
FLYS, DUMBBELL, FLOOR
FLYS, DUMBELL, FLAT BENCH
FLYS, DUMBELL, INCLINE
FLYS, CABLE, LOW
FLYS, CABLE, HIGH
FLYS, DUMBELL, DECLINE
BENCH PRESS, FLAT, SMITH
PEC DECK, SELECTORIZED MACHINE
BENCH PRESS, PLATE LOADED MACHINE
BENCH PRESS, FLAT, SELECTORIZED MACHINE
BENCH PRESS, INCLINE, PLATE LOADED MACHINE
PEC DECK, INCLINE, SELECTORIZED MACHINE
BENCH PRESS, INCLINE, SMITH
BENCH PRESS, INCLINE, SELECTORIZED MACHINE
FLYS, BAND
FLYS, TRX
BENCH PRESS, DECLINE, PLATE LOADED MACHINE
BENCH PRESS, DECLINE, SMITH
PEC DECK, DECLINE, SELECTORIZED MACHINE
PUSHUPS, CLAPPING
PEC DECK, GRIPLESS MACHINE
BENCH PRESS, DECLINE, SELECTORIZED MACHINE
PUSHUP, PUNCHING
PUSHUPS, TRX, ELEVATED HANDS
PUSHUPS, BAND
PUSHUPS, TRX, ELEVATED FEET
PUSHUPS, FEET ON DESK
PUSHUPS, ASSISTED ONE HAND
PUSHUPS, ROLLING BALL
PUSHUPS, WIDE
PUSHUPS, NARROW
PUSHUPS, HIP
PUSHUPS, KNEE
PUSHUPS, COUNTER
LATS EXERCISES
PULLUP, OVERHAND, WIDE, WEIGHTED
PULLDOWN, CABLE, WIDE GRIP
PULLDOWN, DUAL HIGH CABLE
PULLUP, NARROW PARALLEL GRIP, WEIGHTED
PULLDOWN, CABLE, NARROW PARALLEL GRIP
PULLUP, OVERHAND, WIDE
PULLDOWN, CABLE, WIDE PARALLEL GRIP
PULLUP, TRX
PULLUP, NARROW PARALLEL GRIP
PULLDOWN, SELECTORIZED MACHINE
LOW ROW, BENT OVER BARBELL
LOW ROW, BENT OVER, DUMBBELL
LOW ROW, T-BAR, WIDE GRIP
LOW ROW, T-BAR, NARROW GRIP
LOW ROW, BENT OVER, SMITH
ROW, DUMBBELL, SINGLE ARM, BENCH
LOW ROW, BENT OVER, DUMBBELL, UNDERHAND
LOW ROW, CABLE, SEATED, NARROW PARALLEL GRIP
LOW ROW, CABLE, SEATED, SINGLE ARM
LOW ROW, TRX, WEIGHTED
LOW ROW, BENT OVER BARBELL
PULLUP, OVERHAND, WIDE, WEIGHTED
PULLDOWN, CABLE, WIDE GRIP
LOW ROW, BENT OVER, DUMBBELL
LOW ROW, T-BAR, WIDE GRIP
PULLDOWN, DUAL HIGH CABLE
LOW ROW, T-BAR, NARROW GRIP
LOW ROW, BENT OVER, SMITH
PULLUP, NARROW PARALLEL GRIP, WEIGHTED
PULLDOWN, CABLE, NARROW PARALLEL GRIP
PULLUP, OVERHAND, WIDE
PULLDOWN, CABLE, WIDE PARALLEL GRIP
ROW, DUMBBELL, SINGLE ARM, BENCH
LOW ROW, BENT OVER, DUMBBELL, UNDERHAND
PULLUP, NARROW PARALLEL GRIP
LOW ROW, CABLE, SEATED, NARROW PARALLEL GRIP
PULLUP, TRX
LOW ROW, CABLE, SEATED, WIDE PARALLEL GRIP
LOW ROW, CABLE, SEATED, SINGLE ARM
LOW ROW, TRX, WEIGHTED
PULLDOWN, CABLE, BEHIND THE NECK
PULLDOWN, PLATE LOADED MACHINE
PULLDOWN, SELECTORIZED MACHINE
CHIN UP UNDERHAND, WEIGHTED
HIGH ROW, CABLE, SEATED
CHIN UP UNDERHAND, CABLE
LOW ROW, BAND, SINGLE HAND
CHIN UP UNDERHAND, PLATE LOADED MACHINE
LOW ROW, BAND, TWO HANDED
PULLUP, BEHIND THE NECK
CHIN UP UNDERHAND, SELECTORIZED MACHINE
LOW ROW, PLATE LOADED MACHINE
LOW ROW, SELECTORIZED MACHINE
LOW ROW, TRX
PULLOVER, DUMBBELL
PULLUP, OVERHAND, NARROW
PULLOVER, PLATE LOADED MACHINE
PULLDOWN, CABLE, NARROW GRIP
PULLOVER, SELECTORIZED MACHINE
PULLOVER, CABLE, STRAIGHT ARM
CHIN UP UNDERHAND
PULLUP, OVERHAND, BAND ASSIST
LOW ROW, INVERTED
PULLUP, WALK THE PLANK
PULLOVER, TRX, STRAIGHT ARM
LEGS EXERCISES
SQUATS
SQUATS, FRONT
SQUATS, SUMO
SQUATS, ZERCHER
SQUATS, SMITH
SQUATS, BOX
LEG PRESS, VERTICAL, PLATE LOADED MACHINE
SQUATS, FRONT, SMITH
LEG PRESS, PLATE LOADED MACHINE
HACK SQUAT, PLATE LOADED MACHINE
SQUATS
SQUATS, FRONT
SQUATS, SUMO
SQUATS, ZERCHER
SQUATS, SMITH
SQUATS, BOX
LEG PRESS, VERTICAL, PLATE LOADED MACHINE
SQUATS, FRONT, SMITH
LEG PRESS, PLATE LOADED MACHINE
HACK SQUAT, PLATE LOADED MACHINE
DEADLIFTS
DEADLIFTS, SUMO
DEADLIFTS, DEFICIT
DEADLIFTS, HEX BAR
DEADLIFTS, DUMBBELL
DEADLIFTS, STIFF LEGGED
DEADLIFTS, STIFF LEGGED, SINGLE LEGGED
GLUTE HAM RAISE
RACKPULL
HAMSTRING CURLS, LYING, SELECTORIZED MACHINE
DEADLIFTS
DEADLIFTS, SUMO
DEADLIFTS, DEFICIT
DEADLIFTS, HEX BAR
DEADLIFTS, DUMBBELL
DEADLIFTS, STIFF LEGGED
DEADLIFTS, STIFF LEGGED, SINGLE LEGGED
GLUTE HAM RAISE
RACKPULL
HAMSTRING CURLS, LYING, SELECTORIZED MACHINE
CALF RAISES, SEATED, PLATE LOADED MACHINE
CALF RAISES, STANDING, PLATE LOADED MACHINE
CALF RAISES, IN LEG PRESS MACHINE
CALF RAISE, DONKEY, MACHINE
CALF RAISES, STANDING, SELECTORIZED MACHINE
CALF RAISES, STAIRWAY, SINGLE LEG
BAD GIRLS
GOOD GIRLS
CALF RAISES, DOORWAY, SINGLE LEG
SHOULDERS EXERCISES
OVERHEAD PRESS, STANDING, BARBELL
OVERHEAD PRESS, STANDING, DUMBBELL
OVERHEAD PRESS, SEATED, DUMBBELL
OVERHEAD PRESS, SMITH
OVERHEAD PRESS, PLATE LOADED MACHINE
OVERHEAD PRESS, SELECTORIZED MACHINE
OVERHEAD PRESS, SEATED, BARBELL, BEHIND THE NECK
SINGLE ARM BAND OVERHEAD PRESS
HANDSTAND PUSHUP
PIKE PUSHUP WITH FEET ELEVATED
SHOULDER RAISE, SIDE, DUMBBELL, SEATED
SHOULDER RAISE, SIDE, SELECTORIZED MACHINE
SHOULDER RAISE, SIDE, CABLE
SHOULDER RAISE, SIDE, PLATE LOADED MACHINE
SHOULDER RAISE, SIDE, BAND
SHOULDER RAISE, SIDE, BENT ARM, DUMBBELL, SEATED
SHOULDER RAISE, FRONT, DUMBBELL, SEATED
SHOULDER RAISE, FRONT, CABLE
SHOULDER RAISE, FRONT, BAND
VERTICAL ROW, BARBELL
OVERHEAD PRESS, STANDING, BARBELL
OVERHEAD PRESS, STANDING, DUMBBELL
OVERHEAD PRESS, SEATED, DUMBBELL
OVERHEAD PRESS, SMITH
OVERHEAD PRESS, PLATE LOADED MACHINE
OVERHEAD PRESS, SELECTORIZED MACHINE
OVERHEAD PRESS, SEATED, BARBELL, BEHIND THE NECK
SHOULDER RAISE, SIDE, DUMBBELL, SEATED
SHOULDER RAISE, SIDE, CABLE
SHOULDER RAISE, SIDE, SELECTORIZED MACHINE
SHOULDER RAISE, SIDE, PLATE LOADED MACHINE
SHOULDER RAISE, SIDE, BAND
SHOULDER RAISE, SIDE, BENT ARM, DUMBBELL, SEATED
SHOULDER RAISE, FRONT, CABLE
SHOULDER RAISE, FRONT, DUMBBELL, SEATED
SHOULDER RAISE, FRONT, BAND
SINGLE ARM BAND OVERHEAD PRESS
VERTICAL ROW, BARBELL
HANDSTAND PUSHUP
LATERAL Y RAISE, TRX
PIKE PUSHUP WITH FEET ELEVATED
ARMS EXERCISES
SKULLCRUSHER, BARBELL
DIPS, TRX, WEIGHTED
DIPS, WEIGHTED
DIPS, BENCH, WEIGHTED
SKULLCRUSHER, DUMBBELL
TRICEPS PUSH DOWN, CABLE, BAR GRIP, LEANING FORWARD
TRICEPS PUSH DOWN, CABLE, BAR GRIP
TRICEPS PUSH DOWN, CABLE, ROPE GRIP, LEANING FORWARD
TRICEPS PUSH DOWN, CABLE, ROPE GRIP
TRICEPS PUSH DOWN, CABLE, SINGLE ARM
SKULLCRUSHER, BARBELL
DIPS, TRX, WEIGHTED
DIPS, WEIGHTED
DIPS, BENCH, WEIGHTED
SKULLCRUSHER, DUMBBELL
TRICEPS PUSH DOWN, CABLE, BAR GRIP, LEANING FORWARD
TRICEPS PUSH DOWN, CABLE, BAR GRIP
TRICEPS PUSH DOWN, CABLE, ROPE GRIP, LEANING FORWARD
TRICEPS PUSH DOWN, CABLE, ROPE GRIP
TRICEPS PUSH DOWN, CABLE, SINGLE ARM
SKULLCRUSHER, BARBELL
DIPS, TRX, WEIGHTED
DIPS, WEIGHTED
DIPS, BENCH, WEIGHTED
SKULLCRUSHER, DUMBBELL
TRICEPS PUSH DOWN, CABLE, BAR GRIP, LEANING FORWARD
TRICEPS PUSH DOWN, CABLE, BAR GRIP
TRICEPS PUSH DOWN, CABLE, ROPE GRIP, LEANING FORWARD
TRICEPS PUSH DOWN, CABLE, ROPE GRIP
TRICEPS PUSH DOWN, CABLE, SINGLE ARM
BICEPS CURLS, PREACHER, BARBELL
BICEPS CURLS, PREACHER, DUMBBELLS
BICEPS CURLS, CONCENTRATION, DUMBBELL
BICEPS CURLS, SEATED, DUMBBELLS, PALMS UP
BICEPS CURLS, STANDING, BARBELL
BICEPS CURLS, SEATED, DUMBBELLS, THUMBS UP
BICEPS CURLS, PLATE LOADED MACHINE
BICEPS CURLS, SELECTORIZED MACHINE
BICEPS CURLS, BAND, SINGLE
BICEPS CURLS, BAND, DUAL
BICEPS CURLS, PREACHER, BARBELL
BICEPS CURLS, PREACHER, DUMBBELLS
BICEPS CURLS, CONCENTRATION, DUMBBELL
BICEPS CURLS, SEATED, DUMBBELLS, PALMS UP
BICEPS CURLS, STANDING, BARBELL
BICEPS CURLS, SEATED, DUMBBELLS, THUMBS UP
BICEPS CURLS, PLATE LOADED MACHINE
BICEPS CURLS, SELECTORIZED MACHINE
BICEPS CURLS, BAND, SINGLE
BICEPS CURLS, BAND, DUAL
BICEPS CURLS, PREACHER, BARBELL
BICEPS CURLS, PREACHER, DUMBBELLS
BICEPS CURLS, CONCENTRATION, DUMBBELL
BICEPS CURLS, SEATED, DUMBBELLS, PALMS UP
BICEPS CURLS, STANDING, BARBELL
BICEPS CURLS, SEATED, DUMBBELLS, THUMBS UP
BICEPS CURLS, PLATE LOADED MACHINE
BICEPS CURLS, SELECTORIZED MACHINE
BICEPS CURLS, BAND, SINGLE
BICEPS CURLS, BAND, DUAL
TRAPS EXERCISES
STANDING BARBELL SHRUGS
SMITH SHRUGS
PLATE LOADED SEATED SHRUG MACHINE
SINGLE ARM BAND SHRUGS
TRX SHOULDER PULLS
ONE LEG ONE ARM KETTLEBELL SHRUG
SELECTORIZED SHRUG MACHINE
DUAL ARM BAND SHRUGS
SEATED DUMBBELL SHRUGS
STANDING CABLE SHRUGS
BENT OVER REVERSE DUMBBELL FLYS
SELECTORIZED REVERSE FLY MACHINE
FACE ROPE CABLE PULL
BENT OVER BARBELL ROW TO SHOULDERS
BENT OVER DUMBBELL ROW TO SHOULDERS
DUAL CABLE REVERSE FLY
FACE PULL, BAND
STANDING BARBELL SHRUGS
SMITH SHRUGS
PLATE LOADED SEATED SHRUG MACHINE
TRX SHOULDER PULLS
SINGLE ARM BAND SHRUGS
SELECTORIZED SHRUG MACHINE
ONE LEG ONE ARM KETTLEBELL SHRUG
FACE PULL, BAND
DUAL CABLE REVERSE FLY
BENT OVER DUMBBELL ROW TO SHOULDERS
BENT OVER BARBELL ROW TO SHOULDERS
FACE ROPE CABLE PULL
SELECTORIZED REVERSE FLY MACHINE
BENT OVER REVERSE DUMBBELL FLYS
DUAL ARM BAND SHRUGS
SEATED DUMBBELL SHRUGS
STANDING CABLE SHRUGS
ABS EXERCISES
ROTISSERIE CORE WORKOUT
CRUNCHES, WEIGHTED
AB WHEEL ROLL OUTS
CRUNCHES, CABLE, KNEELING
CRUNCHES, PLATE LOADED MACHINE
CRUNCHES, SELECTORIZED MACHINE
LEG RAISE, HANGING
TRX JACK KNIFE PIKE
TRX PULL THROUGH
TRX STAIRCLIMBERS
CARDIO EXERCISES
JOGGING
SWIMMING
BIKING
ROWING
BRISK WALKING