My 3 Day Split. Problem with Variety?
I think I’ve always had an issue with including too much variation and volume in my workouts. I tend to overcomplicate things and add too many exercises instead of keeping it simple and progressing consistently.
Can you guys either tell me this setup looks reasonable, or give me advice on how to condense it and make it more efficient?
I work 3x12 hour shifts every week, so I usually train on my 4 days off. Because of that, a rotating 3-day split seems to make the most sense for my schedule. My work days are inconsistent, so I don’t really follow a Monday/Tuesday style schedule — I just continue with the next workout in order based on what I did last.
I’ve also always liked supersets because they help keep me moving and make workouts feel more engaging, but I’m wondering if I’m overdoing that too.
I’ll post the routine below. My main goal is hypertrophy with decent overall strength and recovery. My gym is small(HOA gym)
These workouts take me ~1 hour if I stay focused.
The Workout:
DAY 1 – BACK & BICEPS
Warmup
3 min elliptical — gradual ramp
CORE CIRCUIT — 3 Rounds (Not to failure)
No rest between exercises. 90 sec rest between rounds.
Hanging Leg Raises
Reps: 12–15 | Weight: Bodyweight
Cable Twist / Oblique Twist
Reps: 12–15 per side | Weight: 55
Roman Chair Back Extensions
Reps: 12–15 | Weight: Bodyweight
Rest 90 sec — repeat x3
SUPERSERIES
Leave 1–2 reps in reserve. Rest 90 sec after each superset.
Superset 1
Wide Grip Lat Pulldown
(Alt: Closed grip to chest — rope 130 | Alt: Single arm side pulldown — 80)
Sets: 3 | Reps: 8–12 | Weight: 100
No rest
Preacher Bar Curl
Sets: 3 | Reps: 8–12 | Weight: 35
Rest 90 sec — repeat x3
Superset 2
Seated Row — Dual Single Handle (Consider single arm)
Sets: 3 | Reps: 8–12 each side | Weight: 140
No rest
EZ Bar Narrow Grip Bicep Curl
Sets: 3 | Reps: 10–12 | Weight: 35
Rest 90 sec — repeat x3
Superset 3
Rear Delt Single Cable Fly
Sets: 3 | Reps: 12–15 | Weight: 45–50
No rest
Reverse EZ Bar Curl
Sets: 3 | Reps: 10–12 | Weight: 30
Rest 90 sec — repeat x3
FINISHER — Pick One (Optional / Low Fatigue)
Option A — Straight Arm Cable Pulldown
(EZ bar, cross cable machine, on knees)
Sets: 2 | Reps: 12–15 | Weight: 90
Option B — Scapular Pulldown
Sets: 2 | Reps: 12–15 | Weight: 140
Cooldown
3 min easy walk or elliptical
================================================================================
DAY 2 – CHEST & TRICEPS
Warmup
3 min elliptical — gradual ramp
CORE CIRCUIT — 2 Rounds (Not to failure)
No rest between exercises. 60 sec rest between rounds.
Hanging Leg Raises
Reps: 12–15 | Weight: Bodyweight
Cable Twist / Oblique Twist
Reps: 12–15 per side | Weight: 50
Roman Chair Back Extensions
Reps: 12–15 | Weight: Bodyweight
Rest 60 sec — repeat x2
SUPERSERIES
Leave 1–2 reps in reserve. Rest 90 sec after each superset.
Superset 1
Incline Dumbbell Press
(Alt: Incline cable press — 50
Sets: 3 | Reps: 8–12 | Weight: 53
No rest
Military Press
(Alt: Seated Arnold Press — 25)
Sets: 3 | Reps: 8–12 | Weight: 70
Rest 90 sec — repeat x3
Superset 2
Chest Press Machine
(Alt: Standing high to low leaned forward cable press — 70)
Sets: 3 | Reps: 8–12 | Weight: 100
No rest
EZ-Bar Cable Wide Tricep Pressdown
(Alt: Dual single handle close grip pressdown — 90)
Sets: 3 | Reps: 10–12 | Weight: 100
Rest 90 sec — repeat x3
Superset 3
Cable Chest Fly (high to low)
Sets: 3 | Reps: 12–15 | Weight: 55
No rest
Single Arm Cable Tricep Pressdown
(Alt: Overhead EZ-bar cable extension — 50+)
Sets: 3 | Reps: 12–15 | Weight: 45
Rest 90 sec — repeat x3
Superset 4
Shrugs
Sets: 2 | Reps: 8-15 | Weight: Heavy- TBD
No rest
Frontal Raises
Sets: 2 | Reps: 6–8 | Weight: 25
Rest 90 sec
Cooldown
5 min easy walk or elliptical
================================================================================
DAY 3 – LEGS & SHOULDERS
Warmup
3 min elliptical — gradual ramp
CORE CIRCUIT — 3 Rounds (Not to failure)
No rest between exercises. 60 sec rest between rounds.
Hanging Leg Raises
Reps: 12–15 | Weight: Bodyweight
Cable Twist / Oblique Twist
Reps: 12–15 per side | Weight: ______
Roman Chair Back Extensions
Reps: 12–15 | Weight: Bodyweight
Rest 60 sec — repeat x3
BLOCK 1 — LEG PRESS & CALVES
Leg Press
(3rd seat click)
Sets: 3 | Reps: 8–12 | Weight: 200
No rest
Calf Press (on leg press or machine)
Sets: 3 | Reps: 12–15 | Weight: 200
Rest 90 sec — repeat x3
BLOCK 2 — ISOLATION LEGS
Single Leg Extension
(5th seat click, 3rd leg click)
Sets: 3 | Reps: 10–12 each leg | Weight: 60 double / 35 single
No rest
Leg Curl (seated or lying)
(3rd leg click)
Sets: 3 | Reps: 10–12 | Weight: 65
Rest 90 sec — repeat x3
BLOCK 3 — SHOULDERS & ROTATOR CUFF
Rotator Cuff External Rotation
Sets: 3 | Reps: 12–15 | Weight: 25
No rest
Rotator Cuff Internal Rotation
Sets: 3 | Reps: 12–15 | Weight: 35
Rest 90 sec — repeat x3
BLOCK 4 - LATERAL DELT WORK & CALVES
Lateral Raises
Sets: 3 | Reps: 8-15 | Weight: 25
No Rest
Calf Raises
Sets: 3 | Reps: 20–30 | Weight: Bodyweight
Rest 60 sec — repeat x3
Cooldown
5 min elliptical — easy pace