3Day Superset FB-Split 1.0

Transform your physique with Winny's 3-Day Superset FB-Split, an 8-week program designed for serious lifters. This dynamic routine combines supersets and targeted exercises, focusing on major muscle groups each session—Chest, Back, and Legs—while maximizing your time in the gym. With three training days per week, you'll build strength and endurance through a mix of dumbbell, cable, and machine workouts. Get ready to push your limits and see real results!

3-4 Day Full Body Split Focused on Chest, Back, Shoulders. Mostly Supersets for time efficiency. Leg exercised distributed for less strain. 4th Day is Optional for Lagging Muscle Groups (Core, Adductors, Abductors, Forearms, Midback) or Cardio

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Dumbbell)

Squat (Smith Machine)

Seated Hamstring Curl

Standing Calf Raise

Chest Day

Incline Bench Press (Dumbbell)

Hip Thrust (Machine)

Back Day

Romanian Deadlift (Barbell)

Lateral Raise (Dumbbell)

Shoulders

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