Workout Routines - 3, 4, 5 Day Splits

Workout Routines - 3, 4, 5 Day Splits

There are a huge variety of different workout-routines so the intention of the following routines are to act as a guideline, rather than a fixed schedule.

3-Day Split Variation Program

Day 1 - Chest & biceps  
 SetsReps
Bench/Chest Press410
Incline DB Press310
Flat Flyes310
Preacher Curl310
Seated DB Curl310
Day 2 - Back, triceps & calves  
 SetsReps
Lat Pull down Back310
Bent-Over Row310
Dips/Dip Machine310
Tricep Pushdown310
Standing Calf Raise310
Seated Calf Raise310
Day 3 - Shoulders and legs  
 SetsReps
Shoulder Press310
Upright Row310
Barbell Squat410
Leg Press410
Leg Curl310

Rest a day between Day 3 and Day 1 if you need to, otherwise do Day 1 to Day 3, repeat Day 1 and Day 2 and then rest 2 days. Then start the next week with Day 3.

4-Day Split Variation Program

Day 1 - Chest & Biceps  
 SetsReps
Bench Press410
Incline DB Press310
Incline BB Press310
Incline Smith Press310
Flat Flyes310
Cable Crossover310
Seated Chest Press314
Seated DB Curl310
Standing EZ Curl310
Hammer Curl310
Cable Curl310
Day 2 - Legs  
 SetsReps
Barbell Squat310
Leg Press310
Leg Extension310
Leg Curl310
Standing Calf Raise312
Leg Press Calf Raise312
Day 3 - Delts and Triceps  
 SetsReps
DB Shoulder Press410
Smith/Barbell Shoulder Press310
DB Lateral Raise310
Upright Row310
Dips310
Dip Machine310
Tricep Pushdown310
Seated Tricep Extension310
Tricep Busters35+5
Day 4 - Back and Legs  
 SetsReps
Lat Pull down Back310
Lat Pull down Front310
Hammer Pull down310
High Row310
Hammer Low Row310
Low Row310
DB Row310
Lunges (HEAVY)412

This is a Variation Training Program; you do not follow the same routine every time. Where it says, "Do" you do all the exercises, where is says "Do 1", pick one, but don't pick the same one every time, choose a different one every time to aid muscle confusion. Rest a day between Day 3 and Day 4 if you need to, otherwise do Day 1 to Day 4, repeat Day 1, then rest 2 days. Then start the next week with Day 2.

5-Day Split Variation Program

Day 1 - Chest & Biceps  
 SetsReps
Bench Press410
Incline DB Press310
Incline BB Press310
Incline Smith Press310
Flat Flyes310
Cable Crossover310
Seated Chest Press314
Seated DB Curl310
Standing Straight Bar Curl310
Standing EZ Curl310
Hammer Curl310
Reverse Curl310
Cable Curl310
Day 2 - Legs  
 SetsReps
Barbell Squat410
Leg Press410
Lunges (2 step, 2 floor)420
Standing Leg Curl310
Leg Curl310
Day 3 - Delts and Tricepts  
 SetsReps
Dips310
Tricep Pushdown310
Seated Tricep Extension310
Tricep Busters35+5
Standing Calf Raise312
Donkey Calf Raise312
Leg Press Calf Raise312
Seated Calf Raise33
Day 4 - Shoulders and legs  
 SetsReps
Shoulder Press410
Smith Shoulder Press310
Seated DB Press310
Press Behind Neck310
DB Lateral Raise310
Upright Row310
Day 5 - Back & Legs  
 SetsReps
Lat Pull down Back310
Hammer Pull down310
Bent Over Barbell Row310
Low Row310
DB Row310
Lunges (HEAVY)412

This is a Variation Training Program; you do not follow the same routine every time. Where it says, "Do" you do all the exercises, where is says "Do 1", pick one, but don't pick the same one every time, choose a different one every time to aid muscle confusion. Train 5 days and then rest for 2.

Fitsense Sports

At Fitsense Sports, we stock a range of equipment to help you improve your training results, as well as plenty of information on the best way to organise your programme. We sell great quality, affordable heart rate monitors from leading manufacturers, and we can tell you everything you need to know in order to decide which monitor to buy. Take the time to browse our site and buy securely online, or call us on 01949 898 205 to speak to our customer service team.

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Workout Routines - 3, 4, 5 Day Splits < Workout Routines