Routine Assistant

Week 1-3 Training Program

Your comprehensive 3-week gym routine featuring push/pull/legs split with cardio guidelines

Your Weekly Workout Plan

A structured 6-day push/pull/legs split designed to maximize your gym performance

6-Day Split

Alternating push, pull, and legs workouts with strategic rest days

Push
Pull
Legs
Progressive Overload

Weight selection ensures last 3-4 reps are a complete struggle

Intensity Focus
Cardio Integration

30 minutes post-workout cardio, 4x per week at 130-140 HR

Heart Rate Zone
Cardio Guidelines

Duration & Frequency

30 minutes of cardio, 4 times per week, performed after weight training

Target Heart Rate

Keep your heart rate around 130-140 BPM for optimal fat burning

Recommended Equipment: Incline treadmill or stairmaster for best results

Weekly Workout Schedule

Follow 3 days training, 1 day rest. Alternate workout 1 and 2 for each muscle group.

Legs 1
Lower Body
10 MIN leg warmup (dynamic stretching and 20-30 deep bodyweight squats)
Weighted step ups illustration
1
Weighted step ups
4x15
reps per leg
Dumbbell stiff legged deadlifts illustration
2
Dumbbell stiff legged deadlifts
4x12
reps per leg
Weighted bulgarian split squats illustration
3
Weighted bulgarian split squats
4x10
per leg
Walking lunges illustration
4
Walking lunges
3 sets
15 steps per leg (make them weighted)
Wall sits illustration
5
Wall sits
4x1 min
or to failure
Legs 2
Lower Body
10 MIN leg warmup (dynamic stretching and 20-30 deep bodyweight squats)
Barbell squats illustration
1
Barbell squats
4x8
progress weight with every set
Barbell split squats illustration
2
Barbell split squats
4x10
Dumbbell sumo squats illustration
3
Dumbbell sumo squats
3x20
superset with 20 bodyweight squat jumps
Lateral lunges illustration
4
Lateral lunges
3x20
per side
Hollow hold illustration
5
Hollow hold
3x
to failure
Pull 1
Back & Biceps
Barbell bent over row illustration
1
Barbell bent over row
4x15
Dumbbell pullovers illustration
2
Dumbbell pullovers
4x10
Dumbbell curls illustration
3
Dumbbell curls
4x10
per arm
Dumbbell bent over flys illustration
4
Dumbbell bent over flys
4x15
Banded pull ups illustration
5
Banded pull ups
3x
to failure
Leg lifts illustration
6
Leg lifts
5x20
Pull 2
Back & Biceps
Barbell Curls illustration
1
Barbell Curls
3x15
Single arm dumbbell bent over rows illustration
2
Single arm dumbbell bent over rows
3x15
per arm
Chest supported incline bench dumbbell row illustration
3
Chest supported incline bench dumbbell row
3x10
Hammer curls illustration
4
Hammer curls
4x10
Negative reps on barbell bent over row illustration
5
Negative reps on barbell bent over row
3x8
Plank holds illustration
6
Plank holds
3x1 min
Push 1
Chest, Shoulders & Triceps
DB lateral raises illustration
1
DB lateral raises
4x12
DB incline chest press illustration
2
DB incline chest press
4x10
Bench dips illustration
3
Bench dips
4x12
Chest flys illustration
4
Chest flys
4x10
Push ups illustration
5
Push ups
3x
to fail (on knees if needed)
Sit ups illustration
6
Sit ups
5x20
Push 2
Chest, Shoulders & Triceps
Barbell chest press illustration
1
Barbell chest press
3x10
DB shoulder press illustration
2
DB shoulder press
4x12
DB rear lat flys illustration
3
DB rear lat flys
4x15
Overhead tricep extensions illustration
4
Overhead tricep extensions
4x20
Front plate raises illustration
5
Front plate raises
3x15
Russian twists illustration
6
Russian twists
5x20
per side