We have compiled a large database of workout routines that cover individual muscle groups along with weekly workouts to help you build lean muscle, burn body fat and get into amazing shape! These workouts are designed for everyone including the beginner who is just starting out on a fitness program, to the advanced athlete who has been training for years. These workouts are designed to easily fit into your busy schedule and we have included detailed photos of each exercise to make it super easy for you to follow along. Feel free to mix up the sets, repetitions and rest periods to match your current training program since some people like to workout with super heavy weights and low reps for maximum muscle mass, while others like to focus on higher reps for more endurance and toning. These workouts provide you with a large variety of different routines and exercises to keep your fitness program fun and interesting. We have also included a workout journal and fitness contract for you to download and print out which will help you stay on track and reach your fitness goals!
Download Your Own Workout Journal |
Download Your Personal Fitness Contract
Weekly Workouts (3 days/week)
- 3 Day Split Workout Week #1
- 3 Day Split Workout Week #2
- 3 Day Split Workout Week #3
- 3 Day Split Workout Week #4
- 3 Day Split Workout Week #5
- 3 Day Split Workout Week #6
- 3 Day Split Workout Week #7
- 3 Day Split Workout Week #8
Monday Workout
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Exercise Photos
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Sets/Reps/Rest
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(Chest) Decline Barbell Bench Press |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Chest) Incline Barbell Bench Press |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Back) Barbell Rows |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Back) V Bar Pulldowns |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
Wednesday Workout
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Exercise Photos
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Sets/Reps/Rest
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(Shoulders) Standing Two Arm Dumbbell Presses |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Shoulders) Cable Upright Rows |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Biceps) Barbell Curls |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Triceps) V Bar Pushdowns |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Abs) Parallel Bar Abdominal Knee Raises |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
Friday Workout
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Exercise Photos
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Sets/Reps/Rest
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(Quadriceps) Barbell Squats |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Quadriceps) Dumbbell Lunges |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Hamstrings) Barbell Stiff Leg Deadlifts |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Hamstrings) One Leg Lying Curls |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Calves) Hack Machine Calf Raises |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
Monday Workout
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Exercise Photos
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Sets/Reps/Rest
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(Back) Wide Grip Rear Pulldowns |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Back) Pullups |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Chest) Wide Grip Decline Barbell Bench Press |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Chest) Pushups |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Abs) Abdominal Crunches |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
Wednesday Workout
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Exercise Photos
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Sets/Reps/Rest
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(Shoulders) Smith Machine Front Deltoid Presses |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Shoulders) Front Barbell Deltoid Raises |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Biceps) Close Grip Barbell Curls |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Triceps) Reverse Grip Pushdowns |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
Friday Workout
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Exercise Photos
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Sets/Reps/Rest
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(Quadriceps) Leg Extensions |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Quadriceps) Dumbbell Bench Squats |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Hamstrings) Smith Machine Stiff Leg Deadlifts |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Hamstrings) Standing Leg Curls |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Abs) Abdominal Crunch Machine |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
Monday Workout
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Exercise Photos
|
Sets/Reps/Rest
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(Back) V Bar Pulldowns |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Back) Barbell Rows |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Biceps) Barbell Curls With Wide Grip |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Abs) Reverse Abdominal Crunches |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Abs) Abdominal Sit Ups |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
Wednesday Workout
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Exercise Photos
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Sets/Reps/Rest
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(Chest) Decline Dumbbell Bench Press |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Chest) Dumbbell Pullovers |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Triceps) Rope Pushdowns |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Shoulders) Cable Upright Rows |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Shoulders) Standing Low Cable Deltoid Raises |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
Friday Workout
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Exercise Photos
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Sets/Reps/Rest
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(Quadriceps) Machine Squats |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Quadriceps) Dumbbell Lunges |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Hamstrings) Lying Leg Curls |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Calves) Seated Calf Raises |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
Monday Workout
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Exercise Photos
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Sets/Reps/Rest
|
(Chest) Incline Bench Dumbbell Press |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Chest) Flat Bench Dumbbell Flyes |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Biceps) Standing Cable Curls |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
Wednesday Workout
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Exercise Photos
|
Sets/Reps/Rest
|
(Back) Seated Cable Rows |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Back) Straight Arm Pulldowns |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Triceps) Seated Dumbbell Extensions |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Shoulders) Seated Side Lateral Deltoid Raises |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Shoulders) Twisting Dumbbell Presses |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
Friday Workout
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Exercise Photos
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Sets/Reps/Rest
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(Quadriceps) Leg Presses |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Hamstrings) Smith Machine Stiff Leg Deadlifts |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Abs) Reverse Decline Crunches |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Abs) Abdominal Flutter Kicks |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
Monday Workout
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Exercise Photos
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Sets/Reps/Rest
|
(Chest) Smith Machine Incline Bench Press |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Chest) Cable Flyes |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Back) Lying T Bar Rows |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Back) Reverse Grip Pulldowns |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Abs) Abdominal Cable Crunches |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
Wednesday Workout
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Exercise Photos
|
Sets/Reps/Rest
|
Weight Training (Shoulders) Seated Dumbbell Deltoid Presses |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Shoulders) Front Deltoid Plate Raises |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Biceps) Barbell Curls |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Triceps) Lying Barbell Press To Chin |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
Friday Workout
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Exercise Photos
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Sets/Reps/Rest
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Weight Training (Butt/Glutes) Walking Dumbbell Lunges |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Hamstrings) Smith Machine Stiff Leg Deadlifts |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Calves) Dumbbell Calf Raises |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
Monday Workout
|
Exercise Photos
|
Sets/Reps/Rest
|
(Chest) Barbell Bench Press |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Chest) Decline Dumbbell Bench Press |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Shoulders) Smith Machine Front Deltoid Presses |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Shoulders) Seated Side Lateral Deltoid Raises |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
Wednesday Workout
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Exercise Photos
|
Sets/Reps/Rest
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(Back) Power Cleans |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Back) Wide Grip Pulldowns |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Back) Smith Machine Rows |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Biceps) Barbell Curls |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Triceps) Straight Bar Pushdowns |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
Friday Workout
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Exercise Photos
|
Sets/Reps/Rest
|
(Quadriceps) Barbell Squats |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Quadriceps) Barbell Lunges |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Hamstrings) Barbell Stiff Leg Deadlifts |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Hamstrings) Lying Leg Curls |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Calves) Rocking Barbell Calf Raises |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
Monday Workout
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Exercise Photos
|
Sets/Reps/Rest
|
(Back) Lying T Bar Rows |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Back) Straight Arm Pulldowns |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Biceps) Alternating Hammer Curls |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Biceps) Single Arm Preacher Curls |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Abs) Abdominal Cable Crunches |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
Wednesday Workout
|
Exercise Photos
|
Sets/Reps/Rest
|
(Chest) Decline Barbell Bench Press |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Chest) Incline Bench Dumbbell Press |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Shoulders) Standing Two Arm Dumbbell Presses |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Shoulders) Upright Barbell Deltoid Rows |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Triceps) Straight Bar Pushdowns |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
Friday Workout
|
Exercise Photos
|
Sets/Reps/Rest
|
(Quadriceps) Leg Extensions |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Quadriceps) Barbell Lunges |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Hamstrings) Seated Leg Curls |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Calves) Hack Machine Calf Raises |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
Monday Workout
|
Exercise Photos
|
Sets/Reps/Rest
|
(Back) V Bar Pullups |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Back) T Bar Rows |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Back) Seated Cable Rows |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Biceps) Alternating Dumbbell Curls |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Biceps) Two Arm Dumbbell Preacher Curls |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
Wednesday Workout
|
Exercise Photos
|
Sets/Reps/Rest
|
(Quadriceps) Leg Extensions |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Quadriceps) Barbell Hack Squats |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Quadriceps) Walking Dumbbell Lunges |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Hamstrings) Lying Leg Curls |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Calves) Dumbbell Calf Raises |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
Friday Workout
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Exercise Photos
|
Sets/Reps/Rest
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(Chest) Barbell Bench Press |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Chest) Dumbbell Pullovers |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Chest) Narrow Grip Pushups |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Shoulders) Seated Dumbbell Deltoid Presses |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |
(Triceps) Rope Pushdowns |
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Sets: 3 Reps: 10-12 Rest: 1-2 min |