3 day full body split
Peak Fit
Strength & ConditioningEasy to follow 3 day weekly split that will engage your full body every workout. If you are looking for a good place to start building muscle or just looking to maintain what you have this will do wonders!
Circuit
A
2 Rounds 10 GB to Crunch 20 Jumping Jacks 10 Squat Band Pull Aparts (5 Overhand / 5 Underhand) 20 Plank Jacks
B1
Back Squat
15, 12, 6, MAX
B2
Alternating DB Hammer Curl
18, 15, 12, 10
B3
DB Overhead Tricep Extension
15, 12, 10, 8
C1
Romanian Deadlift
15, 12, 10
C2
DB Lateral Raise
15, 12, 10
C3
Hollow Rock
3 x 12
D1
Sumo Deadlift
10, 8, 6
D2
Overhead Press
12, 8, 6
E
Strict Lower Hanging Leg Lifts
2 x MAX
Circuit
A
2 Rounds 10 Toe Touch Band Pass Through 5 Down Dog to Up Dog Transitions 10 Hindu Squats 5 Push Ups
B1
Bench Press
15, 12, 10, 6, MAX
B2
1-Arm DB Row
15, 12, 10, 8, 6
C1
Bulgarian Split Squat
12, 10, 8
C2
Zottman Curls
15, 12, 10
C3
Elbows Out DB Tricep Press
18, 15, 12
D1
Incline DB Bench Press
15, 12, 10
D2
Good Morning
12, 10, 8
E1
Reverse Lunges
8, 6, 4
E2
Side Plank Dips
3 x 10
Circuit
A
2 Rounds 10 Cossack Squats (each side) 10 Push Ups 10 Lunges (5 each leg) 10 Butterfly Sit Ups
B1
Deadlift
5 x 5 @ 135, 155, 175, 195, 225 lb
B2
DB Fly
20, 18, 15, 12, 10
C1
Walking Lunges
C2
DB Shrug
15, 12, 10
C3
Crunches w/ Weight
3 x 15
D1
Bent Over Row
10, 8, 6, MAX
D2
Close Grip Bench Press
15, 12, 10, MAX
E
Russian KB Swing
30, 20
Make this time stick! No more excuses, no reason to fail, only success.
Get 3 day full body split
