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Free personalized workout plan
Day 1: Push Day | Day 2: Pull Day | Day 3: Leg Day | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Push-up | 3 sets | 8 - 10 reps | 60s | Keep shoulders back and down, chest out. |
2. Pike Push-up on Bench | 3 sets | 8 - 10 reps | 60s | Keep neutral spine, don't let elbows flare out. |
3. Incline Pushup![]() | 3 sets | 8 - 10 reps | 60s | |
4. Dips | 3 sets | 8 - 10 reps | 60s | Use bench or parallel bars if available. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Pull-up | 3 sets | 8 - 10 reps | 60s | If you can't perform one rep, jump yourself up and let yourself down as slowly as possible for the set number of reps. |
2. High Inverted Row![]() | 3 sets | 8 - 10 reps | 60s | Keep shoulders back and down. |
3. Chin-up | 3 sets | 6 - 10 reps | 60s | If you can't perform one rep, jump yourself up and let yourself down as slowly as possible for the set number of reps. |
4. Crossed-arms Crunch | 3 sets | 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Bodyweight Squat | 3 sets | 8 - 10 reps | 60s | Perform with feet at most 6 inches away from the wall, don't let knees cave. Arms can either be overhead or between legs. Chest stays out, shoulders back and down. |
2. Abominal Hip Thrust | 3 sets | 8 - 10 reps | 60s | Push through heels, hips to the sky. |
3. Split Squat | 3 sets | 8 - 10 reps | 60s | Perform without weight for lunges, or hold a weight to your chest. |
4. Bodyweight Side Lunge | 3 sets | 8 - 10 reps | 60s | Keep balance over the heel you are lunging towards. Focus on smooth transitions between reps. |
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