The 3 Day Split Strength Program

The 3 Day Split Strength Program

Strength training is important for everyone, regardless of age or fitness level, because it offers numerous health benefits. By increasing muscle mass and improving muscle strength, strength training can help improve posture, reduce the risk of injury, enhance bone density, and boost metabolism. In addition, strength training can also improve overall physical performance, making daily activities easier and improving athletic performance. So whether your goal is to lose weight, build muscle, or simply maintain a healthy lifestyle, incorporating strength training into your fitness routine can be highly beneficial.

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Rest 1-2 minutes between each set and exercise. Increase weight gradually each week to challenge your muscles and progress your strength. Don't forget to warm-up properly before each workout and cool down and stretch afterwards to prevent injury and promote recovery.

Day 1 - Chest and Quads

Main Exercises:

1. Barbell Bench Press - 5 sets of 5 reps

2. Back Squats - 5 sets of 5 reps

Accessory Work:

1. Dumbbell Flyes - 3 sets of 10 reps

2. Leg Press - 3 sets of 10 reps

3. Incline Dumbbell Press - 3 sets of 10 reps

4. Lunges - 3 sets of 10 reps

5. Cable Crossovers - 3 sets of 10 reps
   

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Day 2 - Hamstrings and Back

Main Exercises:

1. Deadlifts - 5 sets of 5 reps

2. Bent-over Barbell Rows - 5 sets of 5 reps

Accessory Work:

1. Seated Leg Curls - 3 sets of 10 reps

2. Lat Pulldowns - 3 sets of 10 reps

3. Romanian Deadlifts - 3 sets of 10 reps

4. Cable Rows - 3 sets of 10 reps

5. Glute Ham Raises - 3 sets of 10 reps
   

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Day 3 - Shoulders

Main Exercises:

1. Military Press - 5 sets of 5 reps

2. Dumbbell Shoulder Press - 5 sets of 5 reps

Accessory Work:

1. Lateral Raises - 3 sets of 10 reps

2. Front Raises - 3 sets of 10 reps

3. Rear Delt Raises - 3 sets of 10 reps

4. Upright Rows - 3 sets of 10 reps

5. Shrugs - 3 sets of 10 reps