Everyone knows the classic 3 day a week split body workout that it's become a cliche now right? Well then, try this 3 day split where you have compound lifts that are repeated throughout the week.
This program where you hit the old school classics (benchpress, squats, deadlifts etc) twice a week is designed to build up overall strength and endurance and also give a solid base for building up smaller muscle groups.
Make no mistake, these workouts are hard, take a long time and yes they are intense and so the question is: are you ready to burn and die for 2 hours!!??
Is that a yes? Then let's go, die and be reborn!!!
* All exercises are done for 4 sets with 8 repetitions per set unless otherwise indicated
Day 1
Barbell Back Squats
T Bar Rows (3 sets, 12 reps)
Bulgarian Split Squats
Barbell Military Press
Farmers Walk - shoulders back, chest out and eyes straight ahead. Let your shoulders take the bulk of the weight (4 sets, walk 20 metres for each set)
Seated Leg Curls
Hip Thrusts (Barbell or machine)
Seated Calf Raises
Dumbbell Hammer Grip Shoulder Presses
Dumbbell Lateral Raises
Facepulls With Rope Attachment
Day 2
Incline Bench Dumbbell Rows (45 degrees Chest Supported)
Barbell Deadlifts
Barbell Benchpress (3 sets, 12 reps)
Barbell Military Press (3 sets, 12 reps)
T Bar Rows
V Bar Lat Pulldowns
Wide Grip Pullups (start from a dead hang position and slowly pull up and descend, full range of motion. Pause briefly in between each pull).
Bicep Superset - do all of the below exercises back to back, 8 repetitions each, with minimal rest in between. This counts as one superset. Repeat the superset 4 times.
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EZ Bar Curl
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EZ Bar Drag Curl
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Dumbbell Cross Body Hammer Curl
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Dumbbell Concentration Curl
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EZ Bar Preacher Curl
Day 3
Barbell Back Squats (3 sets, 12 reps)
Barbell Deadlifts (3 sets, 12 reps)
Barbell Benchpress
Farmers Walk - shoulders back, chest out and eyes straight ahead. Let your shoulders take the bulk of the weight (4 sets, walk 20 metres for each set)
Dumbbell Chestpress On An Incline Bench (45 degrees)
Cable Crossovers
Upper Chest Dumbbell Cross Body Front Raise (supinated grip)
Cable Tricep Kickbacks
EZ Bar Skullcrushers
