intermediate · 3 workouts a week
3-Day Split
Bro split: every workout is its own pair of muscle groups. Chest with triceps, back with biceps, legs with shoulders. Heavy volume on the target muscles and a full week to recover each.
Days and exercises
Day 1Chest + Triceps
- Barbell Bench Press4×6–10
- Incline Dumbbell Press3×8–12
- Cable Crossover3×12–15
- Triceps Pushdown3×10–15
- EZ-Bar Skull Crusher3×10–12
Day 2Back + Biceps
- Pull-Ups4×6–10
- Bent-Over Barbell Row4×6–10
- Lat Pulldown3×8–12
- Barbell Curl3×10–12
- Hammer Curl3×10–12
Day 3Legs + Shoulders
- Barbell Squat4×6–10
- Romanian Deadlift3×8–10
- Leg Press3×10–12
- Standing Barbell Overhead Press3×8–10
- Dumbbell Lateral Raise3×12–15
The scheme is a recommendation, not a rule: log what you actually did.
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