Phase 3

3-Day Split

 

Follow these daily routines when working out 3 days a week, and maintain for 8 weeks.

 

DAY 1: PUSH & BUTT & CALVES

3 Sets of Incline Dumbbell Bench Press

3 Sets of Incline Barbell Bench Press

3 Sets of Seated Dumbbell Press

3 Sets of Side Lateral Raise

3 Sets of Glute/Butt Blaster

3 Sets of Standing Calf Raise

3 Sets of Seated Calf Raise

 

DAY 2: PULL & ABS

3 Sets of Barbell Deadlift

3 Sets of T-Bar Row

3 Sets of Seated Cable Row

3 Sets of Hammer Curl

Abs Circuit

 

DAY 3: LEGS & BUTT

3 Sets of Barbell Squat

3 Sets of Barbell Squat

3 Sets of Dumbbell Lunge

3 Sets of Glute Bridge