Female 3 Day Split

3 Day Split Training Routine
Designed for those who want to gain tone and shape


Monday; Chest & Biceps


Wednesday; Back & Triceps


Friday; Legs & Shoulders


I would suggest that you set your programme out as follows;


4-5 Exercises per body part


2-3 Sets per exercise


Set 1 x 10 reps


Set 2 x 8 reps


Set 3 x 6 - 4 reps


Make sure that you keep the weight to one that you can handle without cheating. Keep a full strict movement.

Try not to rest too long between sets and remember that you are in the gym to make progress not to socialise.





Chest;                                                        Biceps;


Flat Bench Press                                       Preacher Curls


Incline Bench Press                                  Seated Dumbbell Curls


Decline Bench Press                                 21`s


Pullovers or Dips                                     Standing Barbell Curls


Peck Deck or Crossovers                         One Arm Cable Concentration Curls





Back;                                                        Triceps;


Wide Grip Behind Neck Pulldowns         Close Grip Pushdowns


Medium Grip Front Pulldowns                Wide Grip Pushdowns


Base Pully Rows                                      Reverse Grip Flat Bench Press


Dumbbell Rows or Deadlifts                   Close Grip Flat Bench Press


Wide Grip Behind Neck Chins                Single Cable Kickbacks





Legs;                                                         Shoulders;


Double Leg Extensions                             Side Lateral Raises


Leg Press                                                   Front Lateral Raises


Hack Squats                                               Bent Over Flies


Squats                                                        Behind Neck Seated Barbell Press  


Double Leg Curls                                      Shrugs or Upright Rows





4 x Sets of 25 reps of Crunches


5 Minutes of twists on the edge of a bench with a broom handle behind your neck.

Place your feet flat on the floor, and make sure you twist all the way round as far as you can.

Keep a strict upright position and your lower section of the body fixed to the bench.

Only movement is in the upper part of the body. Try and work up to 10 minutes a day.


Train your calves every day that you go to the gym. But with the calves you only choose 1 exercise for that day.

You can choose from the following exercises;

  1. Seated Calve Raises
  2. Standing Calve Raises
  3. Leg Press Calve Raises
  4. Reverse Hack Squat Calve Raises

When choosing and exercise I suggest that you also change your direction of your feet;

  1. Monday; Point Feet Forward
  2. Wednesday; Point Feet In
Friday; Point Feet Out