Three Day Workout Split

Typically, these are beginner or intermediate routines.

Gym Log Track comes with three, 3 day routines pre-configured for you to get started.

• Beginner Three Day (PPL) Split
• Intermediate Three Day (PPL) Split
• Advanced Three Day (PPL) Split

Beginner Three Day PPL Split

This routine consists of a full body workout split over three days using gym machines.

Day 1 - Upper Push

• Machine Chest Press
• Machine Military Press
• Machine Tricep Extensions
• Machine Back Extensions

Day 2 - Upper Pull

• Close Grip Machine Pull Downs
• Wide Grip Machine Pull Downs
• Machine Bicep Curls
• Machine Crunches

Day 3 - Lower

• Machine Leg Press
• Pin Machine Leg Extension
• Pin Machine Hamstring Curls
• Machine Calf Raises

Intermediate Three Day PPL Split

This routine consists of a full body workout split over three days primarily using dumbbells.

Day 1 - Upper Push

• Flat Bench Dumbbell Chest Press
• Dumbbell Military Press
• Bent Over Dumbbell Tricep Kickbacks
• Machine Back Extensions

Day 2 - Upper Pull

• Dumbbell Rows
• Wide Grip Machine Pull Downs
• Dumbbell Bicep Curls
• Dumbbell Weighted Sit Ups

Day 3 - Lower

• Dumbbell Squats
• Dumbbell Lunges
• Pin Machine Leg Extension
• Pin Machine Hamstring Curls
• Leg Press Machine Calf Raises

Advanced Three Day PPL Split

This routine consists of a full body workout split over three days primarily using barbells.

Day 1 - Upper Push

• Flat Bench Barbell Chest Press
• Barbell Overhead Press
• Eyeballs / Skull Crushers
• Good Mornings

Day 2 - Upper Pull

• Bent Over Shoulder Grip Barbell Rows
• Wide Grip Machine Pull Downs
• Standing Barbell Bicep Curls
• Barbell Weighted Sit Ups

Day 3 - Lower

• Barbell Squats
• Barbell Front Squats
• Barbell Deadlift
• Smith Machine Calf Raises