The 3-Split Gym Program is designed to focus on different muscle groups across three targeted sessions, this structure allows you to train each group with optimal intensity and recovery time, helping to build muscle, increase strength, and improve overall fitness. Perfect for those looking to train more frequently, the 3-split approach maximizes muscle growth while preventing burnout. It’s a well-rounded, effective routine for anyone serious about progressing in the gym.

Program:

Warm-Up: Always start with a 10-20 minute warm-up to get your blood flowing and muscles ready.

Chest, Shoulder, Tricep:
1.  Bench Press: 3 sets of 6 – 8 reps
2.  Incline Bench Press: 3 sets of 8 – 12 reps
3. Chest Flyes: 2 sets of 15-20 reps
4.  Dumbell Shoulder Press: 3 sets of 6 – 8 reps
5.  Dumbell Lateral Raise 3 sets of 10-15 reps
6. Rear Delt Row 3 sets of 15 – 20 reps
6.  Dip: 3 sets of 6 – 8 reps
7.  Tricep Pushdown: 3 sets of 10-15 reps

Back, Bicep, Abs:
1.  Pull-up: 3 sets of 6 – 8 reps
2.  Barbell row: 3 sets of 6 – 8 reps
3.  Lat Pull Down: 3 sets of 8-12 reps per side
4.  Seated Row: 3 sets of 8-12 reps per side
5.  Barbell Bicep Curl: 3 sets of 6 – 8 reps
6. Dumbell Curl: 3 sets of 10-15 reps
6.  Abs Crunch 3 sets of 10 – 15 reps reps
7. Lying Leg Raise: 3 sets of 10-15 reps

Legs:
1.  Barbell Squat: 3 sets of 6 – 8 reps
2.  Hack Squat Machine/Leg Press: 3 sets of 6 – 8 reps
3.  Romanian Deadlift: 3 sets of 8-12 reps
4.  Hip Thrust: 3 sets of 6 – 8 reps reps
5.  Leg Extension: : 3 sets of 10-15 reps
6.  Seated/Lying Leg Curl : 3 sets of 10-15 reps
7.  Standing Calf Raise: 3 sets of 10 – 15 reps reps
8.  Seated Calf Raise: 3 sets of 10 – 15 reps reps

Progress Gradually: Increase the weight and intensity gradually as you become more
comfortable with the exercises.

Tips for Success:

Listen to Your Body: Focus on mastering the form of each exercise to prevent injuries. Start with a lighter kettlebell to ensure you can perform the movements correctly. Stop and assess your form or reduce weight if something hurts.

Stay Consistent: Consistency is key to progress. Stick to the program and gradually increase the weight and intensity as you become more
comfortable with the exercises.

Hydrate and Fuel: Make sure you are properly hydrated and consuming a balanced diet to support your workouts.