Full Body 3-Day SplitNote: Day 1, 2, and 3 are separated by one off day while Day 3 and 1 are separated by two off days.
Day 1
Begin with a proper 20 min warmup including dynamic mobility and foam rolling – full body
Movement Set/Rep Recovery Load % 1RM
1. * Box Squat 6 x 4/2 x 8 120 sec 80-85/70
2. Floor Press 8 x 3 90 sec 85
3. Chest Supported Row 6 x 6 60 sec 75-80
4. Push Press 5 x 8 90 sec 70-75
5. Weighted Chin 3 x 8 45 sec 70-75
6a. ** FB Neutral DUmbell Press 3 x 10 30 sec 70
6b. ** Bent-over Lateral Raises 3 x 8 30 sec 70-75
* Perform 6 sets of 4 reps at 80% of your 1RM, then lighten the load to 70% of your 1RM and perform 2 sets of 8 reps.
** Perform set (a), rest 30 seconds, perform set (b), rest 30 seconds and repeat.
Day 2
Proper 20 min warmup minutes including dynamic mobility and foam rolling – full body
Movement Set/Rep Recovery Load % 1RM
1. Walking Barbell Lunges 5 x 20 (10/side) 120 sec 70
2. Incline Dumbell Press 6 x 8 90 sec 75
3. Neutral Grip Pulldown 8 x 4 90 sec 80
4. DB Lateral Raise Cheaters 5 x 8 60 sec 70-75
5. Single Arm DB Row 3 x 8 45 sec 70-75
6a. Weighted ½ Dips 5 x 4 60 sec 80
6b. Barbell Curls 5 x 4 60 sec 80
Day 3
Proper 20 min warmup including dynamic mobility and foam rolling – full body
Movement Set/Rep Recovery Load % 1RM
1. Sumo Deadlift 5 x 6 120 sec 80
2. Bench Press 6 x 4 90 sec 80-85
3. *Pullup 6 x 4 90 sec 80-85
4. Upright Row 5 x 8 60 sec 70-75
5. Incline Neutral DB Press 3 x 8 45 sec 70-75
6a. Leg Extension 3 x 10 30 sec 70
6b. Single Leg Barbell RDL 3 x 8 30 sec 70-75
* Add weight to your pullup if necessary, and if body weight pullups are still too difficult, move to prone wide grip pull downs.
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