Legs, Arms & All the Charms - 3 Day Split
2351 Training Method
Functional FitnessLegs, Arms & All the Charms – 5 Weeks is a training program designed for those who want real results with efficiency, committing to only three full body workouts per week. With a focus on strength, endurance, conditioning, and muscle definition, the method uses progressive cycles over 5 weeks to ensure constant improvement without unnecessary overload.
The program was created for both active beginners and intermediate practitioners who want a clear, objective, and functional routine — ideal for anyone looking to train intelligently, with focus and consistency.
Prep
A
Power 3 Day - Warm-Up
3 Rounds for quality of: 10 Air Squats 10 Push Ups or Scaled Push Ups 10 In & Outs 15 Band Pull Aparts
B
Strict Press
3 x 12
C
Reverse Flys
3 x 15
D
DB Bicep Curls
3 x 15
E
Standing Arnold Press
3 x 12
Sweatflix
F
Warm up each movement before beginning. Rest as needed throughout. Set an 8 minute clock and perform: 21 DB Bent Over Rows 21 Deficit Push-Ups 15 DB Bent Over Rows 15 Deficit Push-Ups 9 DB Bent Over Rows 9 Deficit Push-Ups In any remaining time: Max Anchored Sit Ups
Prep
A
Power 3 Day - Warm-Up
3 Rounds for quality of: 10 Air Squats 10 Push Ups or Scaled Push Ups 10 In & Outs 15 Band Pull Aparts
B
Front Rack Reverse Lunge
3 x 10
C
Romanian Deadlift (RDL)
3 x 15
D
Hammer Curl
3 x 15
E
Heel Elevated Goblet Squat
3 x 15
Chaotic
F
Pick a weight for the step overs that you can do for all 10 reps. Do all 3 exercises before resting. Perform 4 Sets Of: 10 Dumbbell Box or Bench Step Overs 12 Box or Bench Dips 15 Plate or Dumbbell Sit Up To Press Rest about 60'' between sets
Prep
A
Power 3 Day - Warm-Up
3 Rounds for quality of: 10 Air Squats 10 Push Ups or Scaled Push Ups 10 In & Outs 15 Band Pull Aparts
B
Bench Press
3 x 12
C
DB Row
3 x 15
D
Deficit Push Up
3 x 15
E
Seated DB Tricep Extension
3 x 15
Cirque du Sore-Lay
F
Warm up before beginning. Rest as needed throughout. Perform 10-9-8-7-6-5-4-3-2-1 reps of: Kettlebell Sumo Deadlift High Pull Single Kettlebell Curls THEN Accumulate 55 Suitcase Step Overs with your kettlebell (alternating hands as needed). Workout flow: 10 reps Sumo High Pull 10 KB Curls 9 reps of each, 8 reps of each and so on... THEN, only when finishing all sets attack the 55 step overs (55 total, not each side). *If needed, substitute a single dumbbell for the kettlebell.
Delgado
I’m a passionate fitness coach dedicated to helping people transform their bodies and their lives. With a focus on functional training, full-body workouts, and sustainable results, I guide clients of all levels—beginners to advanced—toward strength, confidence, and overall well-being.
