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3-Day
Split Workout Templates
Three day split workout templates are based around creating
three workouts (A, B, & C) and rotating them.
Select a Rotation, and then a Routine to create
a Program.
Possible Rotations:
- 3 on, 1 off
- 4 week rotation
- 6 workouts in Week 1, 5 workouts in Weeks
2-4
- ABCXABC - XABCXAB - CXABCXA - BCXABCX
- 3 workout days per week
- 5 workout days per week
- 3 week rotation
- XABCABX - XCABCAX - XBCABCX
- 6 workout days per week
- ABCABCX
- Not recommended year round
Possible Workout Routine Choices:
Each workout has an A, B, and C workout. These are
meant to be rotated in the above rotations accordingly.
- Push/Pull/Legs Workout - 3
workout options
- A: Push - Chest, Shoulders (front), Triceps
- B: Pull - Back, Shoulders (side/rear), Biceps
- C: Legs - Hams, Quads, Calves, Abs
- Push/Pull/Thighs - 3 workout
options
- A: Push - Chest, Shoulders (front), Triceps,
Calves
- B: Pull - Back, Shoulders (side/rear), Biceps,
Abs
- C: Thighs - Hams, Quads, Abs
- Chest and Back/Legs/Shoulders and Arms -
3 workout options
- A: Chest and Back
- B: Legs, Abs
- C: Shoulders and Arms
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