3 Day Split: Training by Cotie Guzman in TrainHeroic

Cotie Guzman Fitness

Coach
Cotie Guzman

3 Day Split Programming

A moderate commitment this 3-day split is perfect if you are looking for an elevated training experience to bring strength, stability, mobility and flexibility into your routine.

New programming on a weekly basis, weekly check ins and intuitive progressive programming if you're looking for adept programming for your 3 day commitment this is for you.

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Team Training
Equipment
Recommended
This is best performed with access to a fitness facility. Equipment will include:​DumbbellsBarbellsKettlebellsBands
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
3 Day Split - Hypertrophy A (1/3)

A1

Rolling Pec Stretch

1 x 12

A2

Standing Wall Lat Stretch

1 x 12

A3

Hand to Hand

1 x 12

A4

Walking Hamstring Stretch

1 x 12

B

Bench Press

4 x 12 @ 60 %

C

Leg Press

4 x 12 @ 60 %

D1

Incline Bench: Single-Arm DB Chest Press

4 x 12 @ 60 %

D2

Seated DB Lateral Raise

4 x 12 @ 60 %

E1

Stability Ball Deadbug

4 x 12

E2

Stir the Pot

4 x 12

F

Standing Cable Tricep Pulldown

4 x 12 @ 70 %

Wednesday
3 Day Split - Hypertrophy A (2/3)

A1

SMR: Lats

1 x 1:00

A2

SMR: Upper Back

1 x 1:00

A3

SMR: Glutes

1 x 1:00

B1

Quadruped T-Spine Rotation

1 x 12

B2

Childs Pose Lat Stretch

1 x 12

B3

Hamstring to Deep Squat

1 x 12

C

Seated Cable Row

4 x 12 @ 60 %

D1

Incline Bench DB Rear Fly

4 x 12 @ 60 %

D2

Seated DB Arnold Press

4 x 12 @ 60 %

E1

Half Kneeling Single-Arm Lat Pulldown

4 x 12 @ 60 %

E2

Standing Cable High-Low Chop

4 x 12 @ 60 %

F1

Kneeling Cable Abdominal Crunch

@ 60 %

F2

Standing Cable Lat Pushdown

4 x 12 @ 60 %

G

DB Bicep Curls

4 x 12 @ 70 %

Friday
3 Day Split - Hypertrophy A (3/3)

A1

90/90 Hip Rotations

1 x 12

A2

Hamstring to Deep Squat

1 x 12

A3

Half Kneeling Calf Stretch

1 x 12

A4

Hand to Hand

1 x 12

B

DB Split Squat

4 x 12 @ 60 %

C1

Landmine Single Arm Press

4 x 12 @ 65 %

C2

Landmine Anti-Rotation

4 x 12

D

Glute-Ham Raise

4 x 8

E1

Walking Calf Raises

4 x 12

E2

Ice Skaters

4 x 12

F

Machine: Overhead Press

4 x 12 @ 60 %

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

3 Day Split
screenshot1
3 Day Split
screenshot2
3 Day Split
screenshot3