If you find it tough to fit your training in with your busy lifestyle, this could be the answer!

First of all, this is a tough, advanced programme. For each split I will advise a possible regression. Still very effective and it will still be tough, trust me.

Nearly everything in the programme is supersetted. This means you will do exercise A and B back to back then rest for 60-90 seconds. From this you will get a good calorie burn from your session and fit more into each session.

You will be lifting heavy weights! There's no avoiding it, this is the only way to build solid lean muscle. Your programme must be progressive, every week we need something to move forward. Either more weight or an extra rep.

With each session you will do two warm up sets on the first two exercises. Warm up set 1 needs to be at 50% of your main lifting weight, warm up set 2 at 75%. 10-12 reps on each set with one minute rest.

Workout 1 - Chest and Back

I try to stick in a rep range of 4-8. As soon as I can do 8 good reps I move the weight up. You'll notice I only managed 3 on a few sets but this was from my first week back so fatigue kicked in early. On the last couple of exercises I go for 10-12 reps on the isolation movements.

1A- Incline Dumbbell Press, 3 Sets, 4-8 Reps

1B- Single Arm Row, 3 Sets, 4-8 Reps

2A- Incline Barbell Press, 3 Sets, 4-8 Reps

2B- Bent Over Row, 3 Sets, 4-8 Reps

3A- Weighted Dips, 3 Sets, 4-8 Reps

3B- Weighted Pull Ups, 3 Sets, 4-8 Reps

4A- Cable Fly, 3 Sets, 10-12 Reps

4B- Close Grip Pull Down, 3 Sets, 4-8 Reps

5- Straight Arm Lat Pull Down, 3 Sets, 10-12 Reps

6&7- Cable Crunch and Leg Raises, 3 Sets, 8-12 Reps on each

This programme is perfectly effective for beginners if you only do the first 3 exercises on each muscle group.

Legs & Shoulders


 1A- Squat (Parallel), 3 Sets, 4-8 Reps

1B- Dumbbell Shoulder Press, 3 Sets, 4-8 Reps

2A- Squat (Full, Ass to Grass), 3 Sets, 4-8 Reps

2B- Lateral Raises, 3 Sets, 8-12 Reps

3A- Leg Press, 3 Sets, 4-8 Reps

3B- Seated Bent Over Rear Delt Raises, 3 Sets, 8-12 Reps

4A- Romanian DeadLifts, 3 Sets, 4-8 Reps

4B- Shrugs, 3 Sets, 6-12 Reps

5A- Leg Extension, 3 Sets, 10-15 Reps

5B- Leg Curl, 3 Sets, 10-15 Reps

Calf Press, 6 Sets, 8-12 Reps

Again 3 Exercises on each muscle group is sufficient for beginners. If taking this approach, include Romanian Deadlifts instead of Leg Press.

Deadlifts and Arms

You need to warm up on Deadlifts then Arms for this one.

- Deadlifts, 3 Sets, 4-8 Reps

1A- Alternating Dumbbell Curls, 3 Sets, 4-8 Reps

1B- Lying Dumbbell Triceps Extension, 3 Sets, 4-8 Reps

2A- Barbell Curl, 3 Sets, 4-8 Reps

2B- Close Grip Bench Press, 3 Sets, 4-8 Reps

3A- Hammer Curls, 3 Sets, 4-8 Reps

3B- Bodyweight Dips, 3 Sets, As Many As Possible

Roll Outs, 3 Sets, 8-15 Reps

Bicycle Crunch, 3 Sets, As Many As Possible

Regression for this would be just two exercises on biceps and triceps.

There you have it, a great 3 day split for a full body workout.

Any questions please get in touch. 

 

Steven G