The Compact Gym Training Week (3 Day Split)
Mon: Push Day Wed: Leg Day Fri: Pull Day
by Ian Lauer CSCS
Before we get started on the workout, let’s take a moment to explain the “Push, Leg, Pull” Split. When training for maximum muscular gains, you want to hit each muscle group with intense training 1-2 times per week. A minimum of 2 days rest is recommended between workouts hitting the same muscle group. When choosing a workout split that works for you it is important to first determine the number of days you are available to train on a regular basis. Once you know the number of days then picking the body parts to work with each workout becomes much easier. There is no “right split.” There are instead numerous possibilities you can chose from to reach your goals. The “Push, Leg, Pull” Split is awesome for hitting every major muscle group once per week. It allows a person with only a few hours a week available to work out to make considerable gains. Believe it! In three 40-55 minute workouts per week, as listed here, you can create a rock solid physique.
ProNOTE: Though the Push, Pull, and Leg Days are denoted with Monday, Wednesday, and Friday, they can be done on different days as long as you have at least one days rest between the Push and Pull Day. In other words, the split could be done M,T, F or T,W,S., etc.
The following is a program designed to blast your entire body into shape. Powertec Home gym is a comprehensive regiment designed to build lean mass and symmetry throughout the physique. The number of exercises, sets and repetitions is adjusted depending upon your current fitness level. If you are a “beginner,” follow the “beginner” program. The same goes for “intermediate” and “advanced.” Once you have mastered a particular level and are competent and confident in your progression then, and only then, move on to the next level. It should go without saying, but it is advised to seek clearance from a medical professional before beginning any exercise program. This is no different. And as always if any exercise feels dangerous or hurts in a way other than good muscle burn, use an alternative exercise. This is a challenging program and all warnings and necessary precautions should be taken. Now that that has been said and all of the legal bases are covered…it’s time to get serious! Read through this workout. Be sure it makes sense to you. You can see demos of the different exercises on our POWERTEC TV channel if you have any questions as to any particular exercises.
Monday (Push Day)
Beginners: Perform the first FIVE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions for each abdominal exercise.
Intermediates: Perform the first SIX exercises for 4 sets of 15,12,10,8 repetitions. Follow that with 4 sets of 10-20 repetitions for each abdominal exercise.
Advanced: Perform ALL of the listed exercises for 3-4 sets ranging from 5-20 repetitions. Follow that with 4 sets of 15-30 repetitions for each of the abdominal exercises.
- Bench Press
- Shoulder Press
- Plate Front Raises
- Triceps Pushdown
- Close Grip Bench
- Reverse Grip Triceps Pushdown
- Push-ups (feet on bench)
- Seated Russian Twists with a Plate
Wednesday (Leg Day)
Beginners: Perform the first FOUR exercises for 3 sets of 10-12 repetitions. Perform 3 sets of 10-15 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)
Intermediates: Perform the first FIVE exercises for 4 sets of 15,12,10, 8 repetitions. Perform 4 sets of 10-20 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)
Advanced: Perform the first SEVEN of the listed exercises for 3-4 sets ranging from 5-20 repetitions per set. Perform one set of the Bodyweight Lunges until the leg burn is unbearable. Then perform 4 sets of 15-30 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)
- Leg Press
- Double Leg Calf Raise
- Single Leg Press
- Stiff Leg Deadlifts
- Standing Split Squat (Plate in each hand, one leg first for full set then switch stance and repeat with other leg)
- Single Leg Calf Raises
- Bodyweight Alternating Lunges until Leg Burn is Unbearable
- Kick-outs Seated on the bench
- Twisting Plank
Friday (Pull Day)
Beginners: Perform the first FIVE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions for each of the abdominal exercises.
Intermediates: Perform the first SIX exercises for 4 sets 15,12,10,8 repetitions. Follow that with 4 sets of 10-20 repetitions for each of the abdominal exercises.
Advanced: Perform ALL of the listed exercises for 3-4 sets ranging from 5-20 repetitions. Follow that with 4 sets of 15-30 repetitions of the abdominal exercises.
- Lat Pulldown (Overhand)
- Bent-Over Row (Overhand) or Deadlift
- Upright Row
- Lat Pulldown (Underhand)
- Standing Curl
- Plate Side Raises
- V-Ups or Toe touches
So there you go! A highly effective three day training split on the POWERTEC Compact Gym. I would recommend you use a training journal and track your weight and reps each workout. This is a way to be sure you are progressing. You will find that if you are pushing yourself as hard as you should you won’t always get all of the reps. When that happens, use the same weight the next time you do the workout. When you find you get all of the prescribed repetitions, bump up the weight a bit on the next workout. Practice clean eating and do this work-out and you will get results! Remember to start at the right level and progress to the next when the time is right. Now, get on your POWERTEC Compact Home Gym and create the physique you deserve!
– Ian Lauer CSCS