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
  
  • XAXBXCX
    
    
• 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