Coach Nic's 3 Day Split '25

by CoachNicT

Program Description

Basic 3 Day Muscle split. Building.

Program Overview

Level
Beginner, Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
40 minutes
Created
Nov 28, 2025 04:38
Last Edited
Nov 28, 2025 06:51

Muscle Engagement

Front

Back

MuscleSet

Lats

21.5%

Biceps

13.8%

Upper Back

13.4%

Abs

9.8%

Lower Back

7.7%

Rear Delts

6.7%

Hamstrings

6.1%

Glutes

5.7%

Triceps

4%

Front Delts

2.3%

Quadriceps

1.9%

Forearms

1.5%

Chest

1.5%

Abductors

1.1%

Calves

1%

Adductors

1%

Middle Delts

1%

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

Day 1

1

Seated Wide-Grip Row (Cable)

3

-

2

Lat Pulldown

3

-

3

Straight Arm Pulldown

3

-

4

Hyperextension

3

-

5

Bicep Curl (Cable)

3

-

6

Abs Crunch (Weighted)

3

15 reps

-

Day 1

1

Straight Arm Pulldown

3

-

2

Bicep Curl (Cable)

3

-

3

Hyperextension

3

-

4

Lat Pulldown

3

-

5

Seated Wide-Grip Row (Cable)

3

-

6

Abs Crunch (Weighted)

3

15 reps

-

Day 1

1

Straight Arm Pulldown

3

-

2

Bicep Curl (Cable)

3

-

3

Hyperextension

3

-

4

Lat Pulldown

3

-

5

Seated Wide-Grip Row (Cable)

3

-

6

Abs Crunch (Weighted)

3

15 reps

-

Day 1

1

Straight Arm Pulldown

3

-

2

Bicep Curl (Cable)

3

-

3

Hyperextension

3

-

4

Lat Pulldown

3

-

5

Seated Wide-Grip Row (Cable)

3

-

6

Abs Crunch (Weighted)

3

15 reps

-

Day 1

1

Straight Arm Pulldown

3

-

2

Bicep Curl (Cable)

3

-

3

Hyperextension

3

-

4

Lat Pulldown

3

-

5

Seated Wide-Grip Row (Cable)

3

-

6

Abs Crunch (Weighted)

3

15 reps

-

Day 1

1

Straight Arm Pulldown

3

-

2

Bicep Curl (Cable)

3

-

3

Hyperextension

3

-

4

Lat Pulldown

3

-

5

Seated Wide-Grip Row (Cable)

3

-

6

Abs Crunch (Weighted)

3

15 reps

-

Day 1

1

Straight Arm Pulldown

3

-

2

Bicep Curl (Cable)

3

-

3

Hyperextension

3

-

4

Lat Pulldown

3

-

5

Seated Wide-Grip Row (Cable)

3

-

6

Abs Crunch (Weighted)

3

15 reps

-

Day 1

1

Straight Arm Pulldown

3

-

2

Bicep Curl (Cable)

3

-

3

Hyperextension

3

-

4

Lat Pulldown

3

-

5

Seated Wide-Grip Row (Cable)

3

-

6

Abs Crunch (Weighted)

3

15 reps

-

Day 2

1

Leg Press (45 Degrees)

3

-

2

Calf Raise (Leg Press)

3

-

3

Leg Extension

3

-

4

Leg Curl

3

-

5

Hip Abductor (Machine)

3

-

6

Hip Adductor (Machine)

3

-

7

Knee Raise (Captain's Chair)

3

-

Day 3

1

Chest Press (Machine)

3

-

2

Tricep Pushdown (Cable)

3

-

3

Seated Dip (Machine)

3

-

4

Front Raise

3

-

5

Lateral Raise (Dumbbell)

3

-

6

Reverse Pec Deck

3

-

7

Y Raise (Dumbbell)

3

-

8

Bicycle Crunch

3

15 reps

-

Day 2

1

Leg Press (45 Degrees)

3 Sets

-

2

Calf Raise (Leg Press)

3 Sets

-

3

Leg Extension

3 Sets

-

4

Leg Curl

3 Sets

-

5

Hip Abductor (Machine)

3 Sets

-

6

Hip Adductor (Machine)

3 Sets

-

7

Knee Raise (Captain's Chair)

3 Sets

-

Day 1

1

Seated Wide-Grip Row (Cable)

3 Sets

-

2

Lat Pulldown

3 Sets

-

3

Straight Arm Pulldown

3 Sets

-

4

Hyperextension

3 Sets

-

5

Bicep Curl (Cable)

3 Sets

-

6

Abs Crunch (Weighted)

3 Sets

15 Reps

-

Day 3

1

Chest Press (Machine)

3 Sets

-

2

Tricep Pushdown (Cable)

3 Sets

-

3

Seated Dip (Machine)

3 Sets

-

4

Front Raise

3 Sets

-

5

Lateral Raise (Dumbbell)

3 Sets

-

6

Reverse Pec Deck

3 Sets

-

7

Y Raise (Dumbbell)

3 Sets

-

8

Bicycle Crunch

3 Sets

15 Reps

-