My 3-day Split Workout Routine
Note:
- Progression (P): stay the same weight in every set
- Progression with main focus (PF): just like progression, but you must focus
- Standard Pyramid (SP): increase the weight and decrease the reps for each set
- Reverse Pyramid (RP): increase the weight and decrease the reps for each set
-
PITT-Force (PITT): pause in every reps
Leg #1
Squat - 5 5 PF (5 sets, 5 reps, Progression with main focus)
Sumo Deadlift - 3 10 P
Legpress - 3 15-12 SP
Leg Curl - 2 20 PITT
Calf Raise Seated - 5 15-6 SP
Leg #2
Stiffleg Deadlift - 5 12-8 SP
Front Squat - 3 10 P
Leg Curl - 4 8-12 RP
Lunges - 2 10 P
Calf Raise Standing - 5 6-15 SP
Pull #1
Deadlift - 5 5 PF
Row With Dumbell - 3 8 P
Lat Pull Down - 3 8-12 RP
Reverse Butterfly - 2 8-12 RP
Biceps Curl With Barbell - 4 6 P
Scott Curl Dumbell - 2 8 P
Pull #2
Pulls Up - 4 max P
Bent Over Row - 4 10 P
Front Leverage Pulldown - 4 8-12 RP
Face Pulls - 3 12 P
Incline Biceps Curl - 3 8 P
Hammer Curl Dumbell - 3 8 P
Push #1
Incline Benchpress With Barbell - 5 5 PF
Flat Benchpress With Dumbell - 3 12 P
Fly With Dumbell - 2 8-12 RP
Lateral Raises With Dumbell - 2 8-12 RP
French-Press - 4 10 P
Triceps Cable Pushdown - 2 8-12 RP
Push #2
Military Press - 4 5 PF
Flat Benchpress With Barbell - 4 12-8 SP
Dips - 4 max P
Bench Over Reverse Fly - 4 10 P
Seated Overhead Triceps Push With Dumbell - 4 10 P
Triceps Cable Pushdown - 2 8-12 RP
