Workout Routine

Free

M+S 3 day split

by ahamood

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Weight loss routine

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Day 1

push-ups

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

push-ups

3×10

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

pullup

3×10

Band pull apart

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Band pull apart

3×10

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
12
60 sec
2
70% TM
105 lbs
10
60 sec
3
70% TM
105 lbs
8
60 sec

incline bench press

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
70% TM
18 lbs
12
60 sec
2
70% TM
18 lbs
10
60 sec
3
70% TM
18 lbs
8
60 sec

skull crushers

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
12
60 sec
2
70% TM
105 lbs
10
60 sec
3
70% TM
105 lbs
8
60 sec

curl

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
18 lbs
12
60 sec
2
70% TM
18 lbs
10
60 sec
3
70% TM
18 lbs
8
60 sec

curl

3 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
12
60 sec
2
70% TM
105 lbs
10
60 sec
3
70% TM
105 lbs
8
60 sec

military press

3 sets

Day 2

Body squat

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Body squat

3×10

Body weight lunges

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Body weight lunges

3×10

Tuck jump

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

Tuck jump

3×10

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
12
60 sec
2
70% TM
105 lbs
10
60 sec
3
70% TM
105 lbs
8
60 sec

squat

3 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
12
60 sec
2
70% TM
105 lbs
10
60 sec
3
70% TM
105 lbs
8
60 sec

deadlift

3 sets

front squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
12
60 sec
2
70% TM
105 lbs
10
60 sec
3
70% TM
105 lbs
8
60 sec

front squat

3 sets

Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
12
60 sec
2
70% TM
105 lbs
10
60 sec
3
70% TM
105 lbs
8
60 sec

squat

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
8
60 sec
2
70% TM
105 lbs
8
60 sec
3
70% TM
105 lbs
8
60 sec

incline bench press

3×8

barbell row

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
12
60 sec
2
70% TM
105 lbs
10
60 sec
3
70% TM
105 lbs
8
60 sec

barbell row

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
70% TM
18 lbs
12
60 sec
2
70% TM
18 lbs
10
60 sec
3
70% TM
18 lbs
8
60 sec

lateral raise

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
8
60 sec
2
70% TM
105 lbs
8
60 sec
3
70% TM
105 lbs
8
60 sec

curl

3×8

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
70% TM
18 lbs
12
60 sec
2
70% TM
18 lbs
10
60 sec
3
70% TM
18 lbs
8
60 sec

overhead triceps extensions

3 sets