Split:

• Back Day
• Chest & Shoulder Day
• Hip & Leg Day

Frequency:

• Typically, a three-day split allows for three days of training followed by one day of rest, or six days of training followed by one day of rest.
• This means completing two cycles per week.

Chest & Shoulder Day

Approach: The plan for chest and shoulder day remains consistent across both weekly sessions. Two exercises for the front, middle, and rear deltoids are included, followed by two chest exercises.

Exercise Plan:

1. Seated Dumbbell Shoulder Press 4x10
2. Dumbbell Front Raise + Lateral Raise Combo 4x10
3. Dumbbell/Barbell Upright Rows 4x10
4. Cable Face Pulls 4x10
5. Reverse Pec Deck Flyes 4x10
6. Pec Deck Chest Flyes 4x10
7. Seated Chest Press Machine 4x10

Back Day

Approach: Each week includes two back days with distinct exercises. One day emphasizes dual-arm movements, while the other prioritizes single-arm exercises.

Back Day (Dual-arm):

1. Wide-grip Lat Pulldowns 4x8
2. Close-grip Reverse Lat Pulldowns 4x8
3. Seated Cable Rows 4x8
4. Bent-over Barbell Rows 4x8
5. Straight-arm Pulldowns 4x8
6. Biceps Curls + Triceps Pushdowns Superset 4x8

Back Day (Single-arm):

1. Single-arm High Pulldowns (Lateral) 4x8
2. Single-arm High Pulldowns (Frontal) 4x8
3. Single-arm Seated Rows 4x8
4. Single-arm Dumbbell Rows 4x8
5. Straight-arm Pulldowns 4x8
6. Biceps Curls + Triceps Pushdowns Superset 4x8

Hip & Leg Day

Approach: This day is divided into squat-focused and pull-focused sessions, alternating each week. The plan involves starting with compound movements for heavy lifting, followed by single-joint exercises for supplementary work.

Squat-focused Day:

1. Smith Machine Squats 5x8
2. Smith Machine Sumo Squats 5x8
3. Smith Machine or Dumbbell Lunges 5x12
4. Seated Hip Abduction 4x12

Pull-focused Day:

1. Romanian Deadlifts 5x8
2. T-bar Straight-leg Deadlifts 5x8
3. T-bar Sumo Deadlifts 5x8
4. Seated Hip Abduction 4x12

If energy permits, consider adding a single-leg squat/pull exercise or replacing one exercise with hip thrusts. Feel free to customize based on your fitness level and preferences.

Translation:

Would you like to go to the gym with me? I've got a solid three-day split workout plan that I've been using for some time now. It's structured around targeting different muscle groups on each of the three days: back, chest & shoulders, and hips & legs.

On chest & shoulder day, we start with seated dumbbell shoulder presses, move on to lateral raises, and then hit some cable face pulls and pec deck flyes. It's a great way to build strength and definition in those areas.

For back day, we mix it up with two variations: one focusing on dual-arm movements and the other on single-arm exercises. This ensures we hit all the angles and get a balanced workout.

On hip & leg day, we switch between squat-focused and pull-focused sessions. We'll do some squats, lunges, and hip abductions on squat day, while on pull day, it's all about deadlifts and hip abductions.

It's a well-rounded plan that keeps things interesting and challenging. And remember, consistency is key!