Thank you for checking out our Three-Day gym split! Feel free to just use this as inspiration or to have it as your main split. If you wish to have a custom split, you can always book a call with Jens Panum at the home page!
Day 1: Push (Chest, Shoulders, Triceps)
- Warm-up: (jogging, cycling, etc.)
- 5-10 minutes of light cardio
- Exercises:
- Bench Press: 3 sets x 6-8 reps
- Overhead Press (or Dumbbell Shoulder Press): 2 sets x 8-10 reps
- Incline Dumbbell Press: 3 sets x 8-10 reps
- Lateral Raises: 4 sets x 12-15 reps
- Tricep Dips: 2 sets x 8-10 reps
- Chest Flyes: 2 sets x 10-12 reps
- Front Dumbbell Raises: 2 sets x 10-12 reps
- Tricep Pushdowns: 3 sets x 12-15 reps
Day 2: Pull (Back, Biceps)
- Warm-up: (jogging, cycling, etc.)
- 5-10 minutes of light cardio
- Exercises:
- Deadlifts: 2 sets x 10-12 reps
- Pull-Ups or Lat Pulldowns: 3 sets x 6-8 reps
- Seated Cable Rows: 2 sets x 8-10 reps
- Face Pulls: 3 sets x 10-12 reps
- Hammer Curls: 2 sets x 8-10 reps
- Single-Arm Dumbbell Rows: 3 sets x 10-12 reps per arm
- Concentration Curls: 2 sets x 10-12 reps
- Reverse Flyes: 3 sets x 10-12 reps
Day 3: Legs (Quads, Hamstrings, Calves)
- Warm-up: (jogging, cycling, etc.)
- 5-10 minutes of light cardio
- Exercises:
- Variation of squat: 3 sets x 6-8 reps
- Romanian Deadlifts: 2 sets x 6-8 reps
- Leg Press: 2 sets x 8-10 reps
- Leg Curls: 3 sets x 8-10 reps
- Calf Raises: 2 sets x 10-12 reps
- Lunges: 2 sets x 10-12 reps per leg
- Leg Extensions: 2 sets x 10-12 reps
Notes:
- Rest for 1-2 minutes between sets.
- Focus on progressive overload by gradually increasing the weight lifted as you get stronger.
- Ensure proper form on all exercises to prevent injury and maximize muscle engagement.
- Listen to your body and adjust the weights or intensity as needed.
- Stay hydrated and fuel your body with nutritious foods to support muscle growth and recovery.
- Incorporate stretching and mobility work as needed for improved flexibility and joint health.
Why these exercises?
Day 1: Push (Chest, Shoulders, Triceps)
- Bench Press: Targets the chest, shoulders, and triceps, promoting overall upper body strength and muscle development.
- Overhead Press: Targets the shoulders, upper chest, and triceps, providing a compound movement for shoulder development and strength.
- Incline Dumbbell Press: Focuses on the upper chest, providing additional chest development and helping to achieve a balanced chest appearance.
- Lateral Raises: Isolates the side deltoids, contributing to broader shoulders and improving shoulder aesthetics.
- Tricep Dips: Isolates the triceps, helping to build strength and size in this muscle group.
- Chest Flyes: Isolates the chest muscles further, providing a stretching and squeezing motion to enhance chest development.
- Front Dumbbell Raises: Targets the front deltoids, complementing the lateral raises to achieve balanced shoulder development.
- Tricep Pushdowns: Focuses on the triceps, providing additional volume and targeting different angles for comprehensive tricep development.
Day 2: Pull (Back, Biceps)
- Deadlifts: Engages multiple muscle groups, including the back, hamstrings, glutes, and grip strength, promoting overall strength and muscle growth.
- Pull-Ups or Lat Pulldowns: Targets the back muscles, particularly the latissimus dorsi, providing width and thickness to the back.
- Seated Cable Rows: Isolates the mid-back muscles, including the rhomboids and middle traps, contributing to overall back thickness and development.
- Face Pulls: Targets the rear deltoids and upper back muscles, helping to improve posture and shoulder health.
- Hammer Curls: Focuses on the biceps brachii and brachialis, providing variation to traditional bicep curls and promoting balanced bicep development.
- Single-Arm Dumbbell Rows: Targets the lats and rhomboids unilaterally, helping to correct muscle imbalances and improve back symmetry.
- Concentration Curls: Isolates the biceps, providing a focused contraction and enhancing bicep peak development.
- Reverse Flyes: Targets the rear deltoids and upper back muscles, helping to balance out shoulder development and improve posture.
Day 3: Legs (Quads, Hamstrings, Calves)
- Squats Movement: Targets the quadriceps, hamstrings, glutes, and core muscles, providing a full lower body workout and promoting overall lower body strength and muscle growth.
- Romanian Deadlifts: Focuses on the hamstrings, glutes, and lower back, complementing the squat by providing additional hamstring and hip hinge movement.
- Leg Press: Targets the quadriceps, providing a variation to the squat and allowing for higher volume training to stimulate muscle growth.
- Leg Curls: Isolates the hamstrings, providing a focused contraction and promoting hamstring development.
- Calf Raises: Targets the calf muscles, including the gastrocnemius and soleus, promoting calf muscle growth and strength.
- Lunges: Targets the quadriceps, hamstrings, and glutes unilaterally, providing balance and symmetry to lower body development.
- Leg Extensions: Isolates the quadriceps, providing a focused contraction and enhancing quadriceps development.
- Seated Calf Raises: Targets the soleus muscle, providing additional calf development and strength.
Overall, this selection of exercises ensures that all major muscle groups are adequately targeted, allowing for comprehensive muscle development and strength gains across the entire body.