Below is a one month program composed of four weekly 3 day split workout routines which will help you pack on lean muscle mass and increase your strength levels. Shoot for 2-3 sets of 10-15 reps for beginners and 3-4 sets of 10-20 reps for intermediate and advanced athletes. Choose the weight according to your sets and reps with heavier weight with lower reps and lower weight with higher reps. Those seeking to increase muscle growth will want to stay with the lower rep range and heavier weight meanwhile those seeking fat loss or muscular endurance and toning will focus on a higher rep range with lighter weight. Keep your technique spot-on and your tempo moderate in speed and always under control. You can take a day off to rest between each workout and take the weekends off from weights and focus on cardio if you would like.
3 Day Split Workout Routines – Week #1
(Upper/Lower/Both)
| Day 1 (Upper) | Day 2 (Lower) | Day 3 (Upper/Lower) |
|---|---|---|
| Pushups | Squats | Pullups |
| Mid Back Row | Hamstring Curls | Lunges |
| Shoulder Press | Calve Raises | Pec Dec |
| Bicep Curls | Inner thighs | Hamstring curls |
| Tricep Dips | Outer thighs | Front Shoulder Raises |
| Hyperextensions | Hip Extensions | Calve raises |
| Wrist curls | Tib Pulls | V sits |
| Oblique Crunches | Ab Crunches | Hanging Oblique Raises |
3 Day Split Workout Routines – Week #2
(Three muscles split)
| Day 1 (Back/Biceps/Abs) | Day 2 (Chest/Triceps/Glutes) | Day 3 (Legs/Shoulders/Obliques) |
|---|---|---|
| Deadlift | Chest Press | Squats |
| Chins | Tricep Dips | Legs Curls |
| T Bar Rows | Pullover | Calve Raises |
| Bar curls | Kickbacks | Military Press |
| Alternating Dumbbell | Dumbbell Fly | Side Delt Raises |
| Curls | Cable Tricep Pushdowns | Rear Delt Raises |
| Crunches | Hip Extension | Side Crunch |
| Leg Raises | Multi Hip Heal Push | Hanging Obliques |
3 Day Split Workout Routines – Week #3
(Front/Back/Both)
| Day 1 (Front) | Day 2 (Back) | Day 3 (All Body) |
|---|---|---|
| Chest Press | Deadlift | Squats |
| Crunches | Mid Back Row | Pec Flys |
| Front Delt Raises | Tricep Dips | Barbell Bent Rows |
| Leg Extensions | Rear Fly | Tricep Dips |
| Bar Curls | Hamstring Curls | Seated Dumbbell Curls |
| Tib Pulls | Calve Raises | Shoulder Press |
| Wrist curls | Hip Extensions | Crunches |
*Tib pulls – Using a cable or band, hook the band or cable to your toes, seated facing the weight stack or area the band is secured. Pull toes toward you.
3 Day Split Workout Routines – Week #4
(Machines/Freeweights/Bodyweight)
| Day 1 (Machines) | Day 2 (Freeweights) | Day 3 (Bodyweight) |
|---|---|---|
| Chest Press | Squats | Pullups |
| Shoulder Press | DB Chest Press | Dips |
| Mid Back Row | Deadlifts | Lunges |
| Leg Extension | Front Bar Raises | Crunches |
| Leg Curls | Good Mornings | Tricep Dips |
| Seated Calves | dB Standing Calves | Chins |
| Cable Pushdowns | Raises | Side Crunches |
| Cable Curls | Tricep Kickbacks | |
| dB Curls |
*Good mornings – Place barbell on your shoulders (rear deltoids), bend forward at the waist with knees soft but not bent and work toward bending over to about 90 degrees. Use very light weight.
Make sure you stretch the muscle being targeted in between sets. I also suggest a minimum of 5-10 minutes using a warm-up exercise before hitting the weights to get blood into the muscle and your body ready for an intense workout. Some warm-up exercises you can do include riding the stationary bike, jogging on the treadmill, or jumping rope. Once you have completed your workout you should stretch out the muscle group for 10 minutes which is great for recovery.
Keep track of your daily training by logging your workouts and include the sets, reps, weight used, cardio intensity and so on. This will clearly show you any improvements as they occur over time and will keep you accountable to complete each training session without skipping any.
For nutrition, I suggest a pre-workout protein shake with light carbs (half an apple or banana) and a protein and carbohydrate combo shake or nutrient dense meal post-workout to ensure proper fuel and energy stores are replenished. Before and after your workouts are the windows of opportunity so make sure you take full advantage of them! It will not hinder fat loss if you use the right foods after your workouts so don’t worry about eating a lot because your muscles are craving those calories at this time!
