3 Day Split Routine for Strength Workout

Author Matt Schmitz C.S.C.S.Fitness Level BeginnerType Strength
Days in Plan 3 Days Rest Between Sets:
4:00-5:00 minutes
Duration60 Min per session

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 15 Min Intensity: 65%
Day 1 - Chest
Bench Press Exercise Picture 1. Bench Press
Sets: 3Reps: 12
Incline Dumbbell Press Exercise Picture 2. Incline Dumbbell Press
Sets: 3Reps: 12
Machine Flyes (Pec Deck) Exercise Picture 3. Machine Flyes (Pec Deck)
Sets: 3Reps: 12
Day 1 - Triceps
Lying Triceps Extension (Skull Crushers) Exercise Picture 1. Lying Triceps Extension (Skull Crushers)
Sets: 3Reps: 12
Tricep Pulldowns Exercise Picture 2. Tricep Pulldowns
Sets: 3Reps: 12
Tricep Kickbacks Exercise Picture 3. Tricep Kickbacks
Sets: 3Reps: 12
Bench Dips Exercise Picture 4. Bench Dips
Sets: 3Reps: 12
Day 2 - Back
DeadLift Exercise Picture 1. DeadLift
Sets: 3Reps: 12
Dumbbell Bent Over Row Exercise Picture 2. Dumbbell Bent Over Row
Sets: 3Reps: 12
Lat Pulldown Exercise Picture 3. Lat Pulldown
Sets: 3Reps: 12
Day 2 - Biceps
Hammer Curls Exercise Picture 1. Hammer Curls
Sets: 3Reps: 12
Dumbbell Curls Exercise Picture 2. Dumbbell Curls
Sets: 3Reps: 12
Concentration Curls Exercise Picture 3. Concentration Curls
Sets: 3Reps: 12
Day 2 - Cardio
Rowing Ergometer Exercise Picture 1. Rowing Ergometer
Duration: 20 Min Intensity: 65%
Notes:do this after you are done lifting
Day 3 - Cardio
Recumbent Bike Exercise Picture 1. Recumbent Bike
Duration: 10 Min Intensity: 65%
Stepper Exercise Picture 2. Stepper
Duration: 15 Min Intensity: 65%
Notes:complete following lifts
Day 3 - Legs
Leg Press Exercise Picture 1. Leg Press
Sets: 3Reps: 12
Lunges Exercise Picture 2. Lunges
Sets: 3Reps: 12
Leg Extension Exercise Picture 3. Leg Extension
Sets: 3Reps: 12
Leg Curl or Hamstring Curl Exercise Picture 4. Leg Curl or Hamstring Curl
Sets: 3Reps: 12
Standing Calf Raises Exercise Picture 5. Standing Calf Raises
Sets: 3Reps: 12
Day 3 - Shoulders
Arnold Press Exercise Picture 1. Arnold Press
Sets: 3Reps: 12
Front Raises Exercise Picture 2. Front Raises
Sets: 3Reps: 12
Side Raises Exercise Picture 3. Side Raises
Sets: 3Reps: 12
Rear Raises (On the Ball) Exercise Picture 4. Rear Raises (On the Ball)
Sets: 3Reps: 12
Upright Row Exercise Picture 5. Upright Row
Sets: 3Reps: 12

With this log you will be able to print off as many sheets as required to track this workout.

3 Day Split Routine for Strength Basics

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