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 Leg Deadlifts illustration
2
Dumbbell Stiff Leg 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 Bulgarian Split Squats illustration
2
Barbell Bulgarian 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 Body Hold illustration
5
Hollow Body Hold
3x
to failure
Pull 1
Back & Biceps
Barbell Bent Over Rows illustration
1
Barbell Bent Over Rows
4x15
Dumbbell Pullovers illustration
2
Dumbbell Pullovers
4x10
Dumbbell Curls illustration
3
Dumbbell Curls
4x10
per arm
Dumbbell Rear Delt Flys illustration
4
Dumbbell Rear Delt 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 Rows illustration
2
Single Arm Dumbbell Rows
3x15
per arm
Chest Supported Dumbbell Rows illustration
3
Chest Supported Dumbbell Rows
3x10
Hammer Curls illustration
4
Hammer Curls
4x10
Barbell Bent Over Rows (Negative Reps) illustration
5
Barbell Bent Over Rows (Negative Reps)
3x8
Plank illustration
6
Plank
3x1 min
Push 1
Chest, Shoulders & Triceps
Dumbbell Lateral Raises illustration
1
Dumbbell Lateral Raises
4x12
Dumbbell Incline Chest Press illustration
2
Dumbbell 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 Bench Press illustration
1
Barbell Bench Press
3x10
Dumbbell Shoulder Press illustration
2
Dumbbell Shoulder Press
4x12
Dumbbell Rear Delt Flys illustration
3
Dumbbell Rear Delt Flys
4x15
Overhead Tricep Extensions illustration
4
Overhead Tricep Extensions
4x20
Plate Front Raises illustration
5
Plate Front Raises
3x15
Russian Twists illustration
6
Russian Twists
5x20
per side