3 Day Split Program

Chest & Back / Legs / Shoulders & Arms

Workout A: Chest & Back

Workout B: Legs

Workout C: Shoulders & Arms


  • Italicized exercises are optional.
  • Generally, choose basic exercises when possible.
  • Choose an auxiliary exercise if a second exercise for the same muscle group is performed.
  • A glute exercise may be substituted for a quadriceps or hamstrings exercise.
  • If desired, the neck extensors & flexors may be exercised with another workout.
  • In addition, hip flexors, abdominal, and obliques may be exercised with another workout.
  • Trapezius (Upper) can be exercised with deltoid and arm workout.
  • Also see complementary pairing of exercises involving low back.

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