Busy dad's 3 day whole body split

Designed for the busy dad, this 10-week whole body split program maximizes your time with just three sessions per week. Each workout targets major muscle groups through a mix of compound and isolation exercises, ensuring balanced strength development. You'll engage in essential lifts like the Bench Press and Deadlift, alongside effective accessory movements to sculpt your physique. Get ready to build strength and boost your energy, all while fitting your fitness journey into your packed schedule!

Whole body split, 3 days a week to target most muscle groups for overall body strength. Focus on strength building and hypertrophy. 3/4 compound lifts plus a few accessory muscles targeted. Deload in week 5 and 10

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Incline Bench Press (Dumbbell)

Deadlift (Barbell)

Lat Pulldown

Tricep Rope Push Down (Cable)

Decline Sit Up (Weighted)

Hip Abductor (Machine)

Bench Press (Barbell)

Leg Press (45 Degrees)

Overhead Press (Barbell)

Hip Thrust (Barbell)

Overhead Tricep Extension (Cable)

Preacher Curl (EZ Bar)

Bench Press (Dumbbell)

Squat (Barbell)

Bent Over Row (Dumbbell)

Seated Hamstring Curl

Lateral Raise (Dumbbell)

Standing Calf Raise

Deload week

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