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Thread: Workout plan

  1. #1
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    Workout plan

    Hey guys looking for a new workout plan that follows a 3 day split. Chest tri shoulder/ back/bicep. / lower body

    if any1 can point me in the right direction and post a link or share theirs.

  2. #2
    Senior Member big_wolf_Gang's Avatar
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    Looks good to me. your day off should be cardio, right?

  3. #3
    Elite CJ275's Avatar
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    Pull, Push, Legs

    Pull
    Horizontal Row Variation
    Vertical Pull Variation
    Horz Row w/different grip
    Vertical Pull w/different grip
    Bicep Exercise

    Push
    Inc Bench, DB or BB
    Flat Bench, DB or BB
    Standing BB OH Press
    DB Lateral Raise
    Tricep Exercise

    Legs
    Squat Variation or Leg Press
    Hip Hinge Variation
    Leg Exts or a Lunge Variation
    Leg Curl Variation
    Calf exercise w/straight knee
    Calf exercise w/bent knee

    Throw some farmer carries and other carries in as you see fit.

    Basic PPL layout, didn't give specific sets and reps, because I don't know that much about you, how often you'll be going to the gym, prior training, etc...

    Choose exercises that feel good for your body, that are challenging but not painful to joints, just don't pick stupid exercises. If you choose goblet squats with a 15 lb DB for your squat, you're an asshat. Don't be a pussy!
    Last edited by CJ275; 01-14-2020 at 06:33 AM.

  4. The Following 4 Users Say Thank You to CJ275 For This Useful Post:

    CptFKNplanet (01-14-2020),Cubanfitmodel (01-14-2020),Jin (01-14-2020),Metalhead1 (01-14-2020)

  5. #4
    Moderator-San Jin's Avatar
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    Originally Posted by CJ275 View Post
    Pull, Push, Legs

    Pull
    Horizontal Row Variation
    Vertical Pull Variation
    Horz Row w/different grip
    Vertical Pull w/different grip
    Bicep Exercise

    Push
    Inc Bench, DB or BB
    Flat Bench, DB or BB
    Standing BB OH Press
    DB Lateral Raise
    Tricep Exercise

    Legs
    Squat Variation or Leg Press
    Hip Hinge Variation
    Leg Exts or a Lunge Variation
    Leg Curl Variation
    Calf exercise w/straight knee
    Calf exercise w/bent knee

    Throw some farmer carries and other carries in as you see fit.

    Basic PPL layout, didn't give specific sets and reps, because I don't know that much about you, how often you'll be going to the gym, prior training, etc...

    Choose exercises that feel good for your body, that are challenging but not painful to joints, just don't pick stupid exercises. If you choose goblet squats with a 15 lb DB for your squat, you're an asshat. Don't be a pussy!
    You should
    be charging money....

    We live on an island of knowledge surrounded
    by a sea of ignorance.
    As our island of knowledge grows,
    so too does the shore of our ignorance.


  6. #5
    Elite John Ziegler's Avatar
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    day 1 - squat & over head press

    day 2 bench & bi

    day 3 back & tri

    also can throw in whatever other things you want to

  7. The Following User Says Thank You to John Ziegler For This Useful Post:

    Cubanfitmodel (01-14-2020)

  8. #6
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    Originally Posted by Jin View Post
    You should
    be charging money....
    Yes he should be lol thank u CJ!

  9. #7
    Elite Gabriel's Avatar
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    Got to input this..........Best pull ever......Pull-ups(wider the better)...bent over rows...........Deadlifts...done!!

  10. The Following User Says Thank You to Gabriel For This Useful Post:

    Jin (01-14-2020)

  11. #8
    Elite gymrat827's Avatar
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    lets start with what your currently doing

    than height, weight, etc

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