Iron Game
Veteran
Burst Muscle Building System – 3 Day Push Pull Legs Workout
this is a 3 day muscle building split that uses the Burst training method.
The split is as follows:
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* For squats, rest 60 seconds between sets.
this is a 3 day muscle building split that uses the Burst training method.
The split is as follows:
- Day 1 – Chest, Shoulders and Triceps (Push)
- Day 2 – Off
- Day 3 – Quads, Hamstrings and Calves (Legs)
- Day 4 – Off
- Day 5 – Back, Biceps and Traps (Pull)
- Day 6 – Off
- Day 7 – Off
Day 1 | ||
---|---|---|
Chest, Shoulders and Triceps | ||
Exercise | Sets | Rep Goal |
Bench Press | 6 | 35 |
Incline Dumbbell Bench Press | 6 | 35 |
Dumbbell Flye or Pec Dec | 4 | 35 |
Overhead Press | 6 | 35 |
Side Laterals | 4 | 35 |
Skullcrushers | 4 | 35 |
Cable Tricep Extensions | 4 | 35 |
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Day 3 | ||
---|---|---|
Quads, Hamstrings and Calves | ||
Exercise | Sets | Rep Goal |
Squats | 4 | 35* |
Leg Press | 6 | 50 |
Leg Extension | 6 | 50 |
Still Leg Deadlift | 6 | 35 |
Leg Curls | 6 | 50 |
Seated Calf Raises | 6 | 50 |
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Day 5 | ||
---|---|---|
Back, Biceps and Traps | ||
Exercise | Sets | Rep Goal |
Barbell Rows | 6 | 35 |
Pull Ups or Lat Pull Down | 6 | 40 |
Straight Arm Lat Pull Down | 4 | 35 |
Cable Rows | 4 | 35 |
Dumbbell Curls | 4 | 35 |
EZ Bar Preacher Curls | 4 | 35 |
Barbell Shrugs | 6 | 40 |
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* For squats, rest 60 seconds between sets.
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