3 ON / 1 OFF Hardcore Workout Split!


3 ON – 1 OFF Hardcore workout split

Are you tired of your same old routine? Are you seeing little results ? This program might be the solution for you. If followed correctly, it will make you gain both size and strength. It consists of both compound exercises and isolation movements. I would recommend you to try this program out for at least 2 – 3 months. I´m not gonna to lie to you, it’s going to be tough but it’s sure going to be worth it. Life is scary, get used to it. There are no magical fixes it’s all up to you.

Nota bene: Really important to maintain a high calorie surplus (eat a lot of protein & eat healthty!!!)

To sum it all up: This is a hardcore program, only for WINNERS and definitely not for whiners. It will get you results.

So the program is like this:
Monday: Chest & Arms
Tuesday: Legs
Wednesday: Back & Deltoids
Thursday: OFF
Friday: Chest & Arms
Saturday: Legs
Sunday: Back & Deltoids

Day 1 : Chest/Arms 

-Flat Barbell Bench 3×6-8
-Decline Barbell Bench 3×6-8
-Incline Dumbbell Bench 3×6-8
-Flat Dumbbell Flyes 3×8-10
-Dips 3×10-12
* Cable Crossover performed every 2nd-3rd session *

-Barbell Curl 3×6-8 / Lying Triceps Extension 3×6-8
-Incline Dumbbell Curl 3×8-10 / Tricep Press down 3×10-12
-Preacher Curl 3×8-10/ Overhead Extension 3×8-10

Day 2 : Legs

-Back Squats 3×6-8 (alternate with Front Squats)
-Leg Press 3×8-10
-Leg Extension 3×10-12
-Romanian Deadlift 3×6-8
* Leg Curls performed every 2nd-3rd session *

-Calf Press 3×15-20
-Standing Calf Raise 3×15-20
-Seated Calf Raise 3×6-10

Day 3 : Back/Delts 

-Barbell Row 3×6-8
-Wide Grip Chin-Ups 3×6-8
-Lat Pulldown 3×10-12
-Cable Row 3×8-10
-TBAR Row 3×6-8 (Dumbbell Row if heavy enough DB’s)
-Deadlift 3×6-8
* Shrugs performed every 2nd-3rd session *
*Remove deadlifts if needed*

-Side Lateral / Rear Lateral Raises 3×8-10
– Wide-Grip Upright Row 3×6-8
-Rear Delt Flyes 3×12-15
-Face-Pulls 3×12-15

What do you think? Leave a comment..