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3 Day Split

The document outlines a 3 day per week strength training program focused on increasing weights each session through gradual overload. Day 1 targets chest and triceps with exercises like dumbbell bench press and cable crossovers. Day 2 works back and biceps with pulls ups, rows, and curls. Day 3 is legs and shoulders with squats, deadlifts, military press, and calf raises. Each muscle group is trained with 4 sets of 8-6 reps, resting 1 minute between sets to recover fully. The goal is to push closer to one's max each week.

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JoshMatthews
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206 views

3 Day Split

The document outlines a 3 day per week strength training program focused on increasing weights each session through gradual overload. Day 1 targets chest and triceps with exercises like dumbbell bench press and cable crossovers. Day 2 works back and biceps with pulls ups, rows, and curls. Day 3 is legs and shoulders with squats, deadlifts, military press, and calf raises. Each muscle group is trained with 4 sets of 8-6 reps, resting 1 minute between sets to recover fully. The goal is to push closer to one's max each week.

Uploaded by

JoshMatthews
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Now that we have developed a foundational core strength and level of muscular endurance I want

to improve on that. Now we are going to focus on pure strength. I want you to push yourself as far
as you can, and with a spotter, a little further. Think 65%, 75%, 90%, and 95% or your max. Ideally
I would like to see each week your weights increase by one place. As an example, if you are pushing
35, 40, 45, and 50 pounds in week one I want to see at least one weight move forward so something
like 40, 45, 50, 55 or even 40, 45, 50, 50 would be good. The main idea is to constantly overload and
push harder each time. With that said, I also want you to focus on the range of reps.

This isn’t circuits, so 1 minute rest in between sets. I want you to recover between each set and not
race through as the last workout was set up.

-Josh

Day 1 - Chest and Triceps


Exercise Sets Reps
Dumbbell Bench Press 4 8, 8, 6, 6
Incline Bench Press 4 8, 8, 6, 6
Cable Crossovers 4 8
Exercise Sets Reps
Close Grip Bench Press 3 8
Lying Tricep Extension 3 8
Rope Pulldowns 3 8
Each week switch dumbbell bench press with barbell bench and incline bench with incline
dumbbell press.

Day 2 - Back and Biceps


Exercise Sets Reps
Wide Grip Pull Up 4 8 (slow)
Dumbbelll bent row 4 8
Close Grip Pull Down 4 8, 8, 6, 6
Cable Row 4 8
Exercise Sets Reps
Barbell Curl 3 8, 8, 6
Incline Bench Dumbbell Curl 3 8
Dumbbell Preacher Curl 3 8
Wide grip pull up - finish sets off with slow negatives if you cannot do 8.
Day 3 - Legs and Shoulders
Exercise Sets Reps
Squat 4 8
Stiff Legged Deadlift 3 8
Leg Curl 3 8, 8, 6
Leg Extension 3 8, 8, 6
Standing Calf Raise 4 15, 12, 10, 8
Exercise
Military Press 4 8, 8, 6, 6
Dumbbell Lateral Raise 3 8
Upright Row 3 8
Bent Over Rev Fly 4 8, 8, 6, 6

3/week- Abs and Cardio


Exercise Sets Reps
Russian Twist 4 15
Hanging Knee Raise 4 15
Decline Crunch Press 4 15
Ball Rollouts 4 15

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