Amy’s 3 day split

**Amy’s 3 Day Split** is a comprehensive 12-week program designed to build muscle and enhance sculpting through a structured approach. With workouts scheduled three times a week, each session lasts around 40 minutes and targets major muscle groups using a full gym setup. This beginner-friendly program combines compound and isolation exercises, ensuring balanced development and strength gains. Get ready to transform your physique and elevate your fitness journey!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Goblet Squat

Step-Up (Weighted)

Hip Thrust (Barbell)

Seated Calf Raise

Treadmill

Chest Press (Machine)

Seated Military Press (Barbell)

Lat Pulldown

Seated Row (Cable)

Knee Raise (Captain's Chair)

Romanian Deadlift (Dumbbell)

Bench Press (Barbell)

Seated Overhead Press (Dumbbell)

Pull-Up (Assisted)

T-Bar Row

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