THREE WAY SPLIT
LEGS
Exercise: repetitions x sets
Squats 10 x 3
Split squats/lunges 10 x 3
Leg press 10 x 3
Glute bridges 10 x 3
Romanian deadlifts 10 x 3
Sumo squat for depth 10 x 3
Calf raises 10 x 3
PUSH
Exercise: repetitions x sets
Wide chest press 10 x 3
Pec Flyes 10 x 3
Neutral chest press 10 x 3
Press ups 10 x 3
Lateral raises 10 x 3
Front raises 10 x 3
Shoulder press 10 x 3
Tricep extensions 10 x 3
PULL
Exercise: repetitions x sets
Deadlifts 10 x 3
Wide pull ups 10 x 3
Straight arm pull down 10 x 3
Neutral row 10 x 3
Wide inverted row 10 x 3
Upright row 10 x 3
Bicep curls 10 x 3
NOTE: If you need options or alternatives for exercises and equipment please check the Equipment Options
Please feel free to make these programs work for you. Use this as a foundation but chop and change things. Superset or tri-set exercises together for efficiency and time-saving. Adjust the number of reps or sets. Do your thing and never forget that the work out that works out is the one that works for you.