SAMPLE'S 3 DAY SPLIT WORKOUT

SAMPLE'S 3 DAY SPLIT WORKOUT


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none, bodyweight only full gym
complete weight set pullup bar
$6 DIY TRX resistance bands

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3 day split workout

This is Scooby's three day split workout. This is an excellent choice for intermediate lifters wanting to gain muscle and gain strength. The workout has three lifting days a week: a push workout, a pull workout, and a legs workout. This workout plan works just as well at home as it does at the gym. As with Scooby's full body workout, this workout plan relies heavily on big compound lifts. The pull workout hits lats, biceps, and traps, the push workout hits chest, triceps, and shoulders, and the third workout is all legs. This workout plan is also appropriate for advanced lifters as well.

Modify exercises used in this workout

MONDAY WORKOUT(log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3
PUSHUP, PUNCHING8 reps8 reps8 reps
FLYS, TRX8 reps8 reps8 reps
PUSHUPS, FEET ON DESK8 reps8 reps8 reps
PIKE PUSHUP WITH FEET ELEVATED8 reps8 reps8 reps
LATERAL Y RAISE, TRX8 reps8 reps8 reps
DIPS, TRX8 reps8 reps8 reps
JOGGING20 min

TUESDAY WORKOUT(log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3
JOGGING20 min

WEDNESDAY WORKOUT(log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3
PULLUP, OVERHAND, WIDE, WEIGHTED8 reps8 reps8 reps
LOW ROW, TRX8 reps8 reps8 reps
PULLUP, NARROW PARALLEL GRIP, WEIGHTED8 reps8 reps8 reps
BICEPS CURLS, TRX, DUAL8 reps8 reps8 reps
BICEPS CURLS, TRX, SINGLE, SIDE8 reps8 reps8 reps
JOGGING20 min

THURSDAY WORKOUT(log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3
JOGGING20 min

FRIDAY WORKOUT(log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3
ROTISSERIE CORE WORKOUT8 reps8 reps8 reps8 reps
SQUATS, JUMPING8 reps8 reps8 reps8 reps
HIP RAISE, TRX8 reps8 reps8 reps8 reps
LUNGES, TRX8 reps8 reps8 reps8 reps
CALF RAISES, STAIRWAY, SINGLE LEG8 reps8 reps8 reps8 reps

SATURDAY WORKOUT(log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3
JOGGING20 min

SUNDAY WORKOUT(log workout data)   (view completed workouts)

EXERCISE NAMESET 1SET 2SET 3
JOGGING20 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