Below, I have shared a 3 and a 4 day workout split that can mostly be helpful for you to follow in
case you’ve a busy schedule and think you can’t hit all the muscle groups well enough.
Follow these for at least 2 months and you’re free to make modifications as per your own needs.
Don’t forget to read the end in case you need personalized help : )
3-DAY Split (FB-EOD)
FULL BODY A
• Barbell Back Squat/Leg press – 3×5-8
• Incline DB Bench Press/Machine Press(if available) – 3×5-8
• Weighted Pull-Ups or Chin-Ups – 3×6-8
• Bicep Curls – 2x5-10
• Tricep Pushdown – 2x5-10
FULL BODY B
• Romanian Deadlift – 3×5-8
• Shoulder Press (Machine or DB) – 3×5-8
• Chest-Supported Row or Bent-over Row – 3×6
• Lateral Raises (DB or Cable) – 2×8
• Calf Raises (Seated or Standing) – 2×10-12
FULL BODY C
• Leg Extensions – 3×6–8
• Pec Flys – 3×6–8
• Lat Pulldown (Neutral or Wide) – 2×8
• Leg Curls– 3x5-8
• Hammer Curls & Tricep Dips (Superset) – 2–3x8 each
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4-Day Upper-Lower Split.
(U-R-L-R-U-L-R)
UPPER A
• Inclined DB Bench press/Smith Machine/Machine Chest press – 3 × 5–8
• Pull-Ups (Weighted if possible) – 2 × 5–8
• Machine Shoulder Press – 2 × 6–8
• Chest-Supported Upper Back Rows – 2 × 6–8
• Bicep Curls – 2 x 5-8
• Skullcrushers or Tricep Dips – 1 × 8
LOWER A
• Back Squat/Leg Press – 3×5-8
• Romanian Deadlift – 3×6
• Standing Calf Raise – 2×8
• Seated Hamstring Curls – 3x 6-8
UPPER B (Higher Volume)
• Incline Dumbbell Press – 3×6–8
• Chest-Supported Row (Elbows tucked in, lat focused)– 3×6–8
• Shoulder Press – 3×6–8
• Face Pulls– 3×8
• Cable Lateral Raises – 2×10
• Alt DB Curls + Overhead Tricep Extension (Superset) – 2×8 each
LOWER B (Higher Volume)
• Hack Squat – 3×6–8
• Hip Thrusts – 2×6–8
• Leg Curls (Lying or Seated) – 2×8
• Seated Calf Raise – 2×12
• Adductors & Abductors – 2x10 (superset)
Note that these are general 3 & 4-day splits which makes sure you hit most muscle groups
with 2x frequency. I do acknowledge these might not be THE BEST for you, but these will be
a very good complement to your busy schedule.
Yet, for this to be customized to your specific needs, I would need more information about
you. We can do this over a 1-on-1 Call where I will give you a custom workout split and diet
as per your needs and availability of resources.
DM me CALLZ to book a 1-on-1 call for 50 mins!
https://instagram.com/pratyushliftz
If you feel you need a longer connection, I am also open to personalized online fitness
coaching. You can DM me regarding it and we can have a discussion to see if we would be a
perfect fit!
Either way, keep growing! Hope this was helpful.
