3 day split Workout v.2

A 3 day split workout is the most popular workout routines around. And it’s for good reasons, this routine never fails, it will give you a respectable physique that can compete with the best of them.

Day 1: Chest and Back

Bench Presses

1 set: perform a set of 6-8 reps using a weight where you can do no more than 8 reps

2 set: of 4-6 reps using a weight where you can do no more than 6 reps

3 set: of 2-4 reps using a weight where you can do no more than 4 reps

4 set: of 1-2 reps using a weight where you can do no more than 2 reps

5 set: drop the weight back down to a weight where you can perform no more than 8-12 reps

6 set: perform push ups to failure

Chin-ups

1 set: perform a set of 6-8 reps using a weight where you can do no more than 8 reps

2 set: of 4-6 reps using a weight where you can do no more than 6 reps

3 set: of 2-4 reps using a weight where you can do no more than 4 reps

4 set: of 1-2 reps using a weight where you can do no more than 2 reps

5 set: drop the weight back down to a weight where you can perform no more than 8-12 reps

6 set: perform chin-ups to failure

Dumbell flyes

1 set: perform a set of 6-8 reps using a weight where you can do no more than 8 reps

2 set: of 4-6 reps using a weight where you can do no more than 6 reps

3 set: of 2-4 reps using a weight where you can do no more than 4 reps

4 set: of 1-2 reps using a weight where you can do no more than 2 reps

5 set: drop the weight back down to a weight where you can perform no more than 8-12 reps

Bent over rows

1 set: perform a set of 6-8 reps using a weight where you can do no more than 8 reps

2 set: of 4-6 reps using a weight where you can do no more than 6 reps

3 set: of 2-4 reps using a weight where you can do no more than 4 reps

4 set: of 1-2 reps using a weight where you can do no more than 2 reps

5 set: drop the weight back down to a weight where you can perform no more than 8-12 reps

Deadlift

1 set: perform a set of 6-8 reps using a weight where you can do no more than 8 reps

2 set: of 4-6 reps using a weight where you can do no more than 6 reps

3 set: of 2-4 reps using a weight where you can do no more than 4 reps

4 set: of 1-2 reps using a weight where you can do no more than 2 reps

5 set: drop the weight back down to a weight where you can perform no more than 8-12 reps

Day 2: Legs

Back Squats/Front Squats

1 set: perform a set of 6-8 reps using a weight where you can do no more than 8 reps

2 set: of 4-6 reps using a weight where you can do no more than 6 reps

3 set: of 2-4 reps using a weight where you can do no more than 4 reps

4 set: of 1-2 reps using a weight where you can do no more than 2 reps

5 set: drop the weight back down to a weight where you can perform no more than 8-12 reps

6 set: perform squats to failure

Dumbbell Lunges

1 set: perform a set of 6-8 reps using a weight where you can do no more than 8 reps

2 set: of 4-6 reps using a weight where you can do no more than 6 reps

3 set: of 2-4 reps using a weight where you can do no more than 4 reps

4 set: of 1-2 reps using a weight where you can do no more than 2 reps

5 set: drop the weight back down to a weight where you can perform no more than 8-12 reps

6 set: perform lunges to failure

Romanian Deadlifts

1 set: perform a set of 6-8 reps using a weight where you can do no more than 8 reps

2 set: of 4-6 reps using a weight where you can do no more than 6 reps

3 set: of 2-4 reps using a weight where you can do no more than 4 reps

4 set: of 1-2 reps using a weight where you can do no more than 2 reps

5 set: drop the weight back down to a weight where you can perform no more than 8-12 reps

Calve raise

1 set: perform a set of 6-8 reps using a weight where you can do no more than 8 reps

2 set: of 4-6 reps using a weight where you can do no more than 6 reps

3 set: of 2-4 reps using a weight where you can do no more than 4 reps

4 set: of 1-2 reps using a weight where you can do no more than 2 reps

5 set: drop the weight back down to a weight where you can perform no more than 8-12 reps

6 set: perform calve reise to failure

Deadlift

1 set: perform a set of 6-8 reps using a weight where you can do no more than 8 reps

2 set: of 4-6 reps using a weight where you can do no more than 6 reps

3 set: of 2-4 reps using a weight where you can do no more than 4 reps

4 set: of 1-2 reps using a weight where you can do no more than 2 reps

5 set: drop the weight back down to a weight where you can perform no more than 8-12 reps

Day 3: Arms

Dumbbell Curls/Barbell curls

1 set: perform a set of 6-8 reps using a weight where you can do no more than 8 reps

2 set: of 4-6 reps using a weight where you can do no more than 6 reps

3 set: of 2-4 reps using a weight where you can do no more than 4 reps

4 set: of 1-2 reps using a weight where you can do no more than 2 reps

5 set: drop the weight back down to a weight where you can perform no more than 8-12 reps

Dip

1 set: perform a set of 6-8 reps using a weight where you can do no more than 8 reps

2 set: of 4-6 reps using a weight where you can do no more than 6 reps

3 set: of 2-4 reps using a weight where you can do no more than 4 reps

4 set: of 1-2 reps using a weight where you can do no more than 2 reps

5 set: drop the weight back down to a weight where you can perform no more than 8-12 reps

6 set: perform dips to failure

Military Press

1 set: perform a set of 6-8 reps using a weight where you can do no more than 8 reps

2 set: of 4-6 reps using a weight where you can do no more than 6 reps

3 set: of 2-4 reps using a weight where you can do no more than 4 reps

4 set: of 1-2 reps using a weight where you can do no more than 2 reps

5 set: drop the weight back down to a weight where you can perform no more than 8-12 reps

Dumbbell Lateral Raise

1 set: perform a set of 6-8 reps using a weight where you can do no more than 8 reps

2 set: of 4-6 reps using a weight where you can do no more than 6 reps

3 set: of 2-4 reps using a weight where you can do no more than 4 reps

4 set: of 1-2 reps using a weight where you can do no more than 2 reps

5 set: drop the weight back down to a weight where you can perform no more than 8-12 reps