Three Day Split Program Templates

(Chest & Back / Legs / Shoulders & Arms)

Traditional

Workout A: Chest & Back

Workout B: Legs

  • Glutes [Optional]​​​​​​​​​​​​​​
  • Quadriceps
  • Quadriceps [Optional]​​​​​​​​​​​​​​​​​​​
  • Glutes [Female Optional]​​​​​​​​​​​​​​​​​​​​​​​​​
  • Hamstrings
  • Hip Adductors [Female Optional]​​​​​​​​​​​​​​​​​​​​​​​​​​​​
  • Hip Abductors [Female Optional]​​​​​​​​​​​​​​​​​​​​​​​​​​​​
  • Calves (General) *
  • Calves (Soleus) [Optional]​​​​​​​​​​​​​​ *​​​​​​​
  • Tibialis Anterior [Optional]​​​​​​​​​​​​​​ *​​​​​​​

Workout C: Shoulders & Arms

  • Deltoid (Front)
  • Deltoid (Side)
  • Deltoid (Rear)
  • Triceps
  • Triceps [Optional]​​​​​​​​​​​​​​
  • Biceps
  • Brachialis [Male Optional]​​​​​​​​​​​​​​​​​​​​​
  • Brachioradialis [Male Optional]​​​​​​​​​​​​​​​​​​​​​
  • Wrist Flexors [Male Optional]​​​​​​​​​​​​​​​​​​​​​ *​​​​​​​
  • Wrist Extensors [Male Optional]​​​​​​​​​​​​​​​​​​​​​ *​​​​​​​
  • Neck Extensors [Male Optional]​​​​​​​​​​​​​​​​​​​​​ *​​​​​​​
  • Neck Flexors [Male Optional]​​​​​​​​​​​​​​​​​​​​​ *​​​​​​​

Staggared

Workout A: Chest & Back

Workout B: Legs

Workout C: Shoulders & Arms

  • Deltoid (Front)
  • Deltoid (Rear)
  • Deltoid (Side)
  • Triceps
  • Biceps
  • Triceps [Optional]​​​​​​​
  • Brachialis [Male Optional]​​​​​​​​​​​​​​​​​​​​​​​​​​​​
  • Neck Extensors [Male Optional]​​​​​​​​​​​​​​​​​​​​​​​​​​​​ *​​​​​​​
  • Neck Flexors [Male Optional]​​​​​​​​​​​​​​​​​​​​​​​​​​​​ *​​​​​​​
  • Brachioradialis [Male Optional]​​​​​​​​​​​​​​​​​​​​​​​​​​​​
  • Wrist Flexors [Male Optional]​​​​​​​​​​​​​​​​​​​​​​​​​​​​ *
  • Wrist Extensors [Male Optional]​​​​​​​​​​​​​​​​​​​​​​​​​​​​ *​​​​​​​​​​​​​

Guidelines

  • Pick only one program from the 2 variations above or choose another split.
  • Requires rest day the day following last workout (ABCX), 3 days on, 1 day off.
  • Change exercises monthly. Try an alternative template next month or stick to your favorite template.
  • Italicized exercises are optional. Choose optional exercises sparingly in effort to keep keep workout duration to a minimum.
  • Strive for 5 to 7 exercises for each workout depending upon relative size of muscles exercised in workout. Workouts utilizing exercises involving larger muscle mass (deadlifts and squats) will be more taxing and require more rest than those using smaller muscle mass (calves, delts, arms, abs).
  • Choose basic exercises when possible (ie: choose bold or regular typeface exercises listed in exercise subdirectories).
  • If a second exercise for the same muscle group is performed considering an auxiliary exercise (italics or regular typeface exercises listed in exercise subdirectories).

^ Choose an exercise without significant erector spinae involvement (eg: avoid Barbell Row or Cable Row) for adequate recovery since exercises involving erector spinae will already be performed on other day (ie Leg Workout). See complementary pairing of exercises involving low back.

* Exercise can be moved to another workout with fewer/less intense exercises in order to equalize workout durations (eg: Move Hip Flexors, Abdominal, and/or Obliques from Workout A to Workout C).

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