Three-day split training plan

Three-day split training plan

07-09-2015
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This training plan is for those who, for some reason, cannot or do not want to spend more than three days a week at the gym. Each muscle group is worked once a week. The workouts are not too long, but quite intense. Workout days are divided so that each muscle group gets as much recovery time as possible. The rest break is 90 seconds for large muscle groups (pecs, back, legs and maybe even the shoulders), but it should be no more than 2 minutes. For smaller muscle groups (arms, abs, calves), the rest break should be 1 minute. Warm-up sets are not included. The numbers of sets refer to working sets only!
If you stick to the rest breaks specified above, you can finish the whole workout in 90 minutes or less, if you are cranky.

Chest, arms and calves

Bench press on a horizontal bench 12, 10, 8, 6*
Incline press on a 30° bench 12, 10, 8, 6*
Flyes on a horizontal or incline bench (may be substituted with pull-over, alternating weekly)** 3x12

Standing EZ-bar bicep curls 3x8-10
Seated alternating bicep curls 2x10
Hammer curls 2x10

Dips with narrow grip—keep your trunk straight! (If you lean forward, your pecs will take over the load!) 4 x max rep
Supine tricep extension 3x8
Cable pushdown with rope 3x12-15

Standing calf raises 4x25
Donkey calf raises 4x25

Legs and abs

Squats 12, 10, 8, 6*
Front squats 12, 10, 8, 6*
Hack squats 4x12-15
Machine leg curls 4x8-10
Stiff-legged deadlift 4x10

Crunches 4x20
Leg raises (preferably knee raises) on bars 4x15

Shoulders, back and calves

Military press (standing or sitting) 12, 10, 8, 6*
Lateral raise 4x8-10

Pull-up 4 x max rep
Narrow-grip pulldown 3x8
Bent-over rows 3x8
T-bar rows 3x8

Bent-over lateral raises (these are part of the shoulder routine, but rows require the strength of the back of the shoulders, so it should not come before the back training)
Donkey calf raises 4x25
Seated calf raises 4x20

*: Exercises with an asterisk are done in a pyramid style. This means, you should increase load in parallel with the decreasing number of reps.
**: You may vary inclination within the same workout. For example, 30 degrees, 15 degrees, horizontal—1 set each.



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