The Ultimate 3-Day Workout Split Guide

Monday:
Push

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Wednesday:
Pull

Friday:
Legs

Bench Press:
3 sets x 6-10 reps

Pull Ups:
3-4 sets x 8-15 reps

Back Squats:
4 sets x 5-8 reps

Overhead Press:
3 sets x 6-10 reps

Bent Over Rows:
3-4 sets x 6-10 reps

Deadlifts:
4 sets x 5-8 reps

Incline DB Bench Press:
3 sets x 6-10 reps

Kroc Rows:
3 sets x 8-12 reps/side

Split Squats:
3 sets x 8-12 reps/side

Lateral DB Raise:
3 sets x 10-15 reps

Shrugs:
3 sets x 12-20 reps

RDL:
3 sets x 8-12 reps

Triceps Extension:
3 sets x 12-20 reps

Rear Delt Fly:
3 sets x 15-20 reps

Standing Calf Raise:
3 sets x 10-15 reps

Triceps Pressdown:
3 sets x 12-20 reps

Biceps Curl:
3 sets x 12-20 reps

Seated Calf Raise:
3 sets x 10-20 reps