Free 3-days split program 2 – General Conditioning


Free 3-days split program 2 – General Conditioning:

Description Day 1 Day 2 Day 3
Muscle Groups





1. Barbell Flat Bench Press
2. Incline Dumbbell Bench Press
3. Dips (Chest)
4. Barbell Curl
5. Alternate Hammer Curl
6. Concentration Curls
7. Barbell Shrugs

1. Dead Lifts
2. Chin Ups
3. Cable Seated Rows
4. Narrow Grip Bench Press
5. Reverse Grip Triceps Pushdowns
6. Dips (Triceps)
7. Hanging Leg Raise
8. Dumbbell Side Bend

1. Barbell Shoulder Press
2. Dumbbell Lying Rear Lateral Raises
3. Back Squats
4. Lunges
5. Seated Calf Raises
6. Lying Leg Curls
7. Front Squats

Goal: 3x8 on working sets, 90 seconds between sets, unless otherwise noted. This program is similar to the 'Free 3-days split program 1 – General Conditioning', so everything mentioned there, aplies here, too.


Warm-up on a stepper or similar cardio machine for at least 5 minutes, slowly. If possible, use two different cardio machines (for example stepper 5 minutes, bike 5 minutes), just be sure to do it slowly.

Than, gently stretch your entire body. Don't do any strong jerks, kicks or similar strong and fast moves.

First exercise of the body part:
Do at least 3 (three) warm-up sets. Since, the goal of main exercise is 3x8 (3 sets, 8 reps), you would do first warm-up set with 12, second with 10, third with 8 reps. If your goal are 3x8 'Barbell Flat Bench Press' with 100 kg, than you would do:
1. set - 12 reps with 40 kg
rest 60 seconds
2. set - 10 reps with 60kg
rest 60 seconds
3. set - 8 reps with 80 kg
rest 90 seconds
4. 5. and 6. set - 8 reps with 100 kg, 90 seconds between sets.
TUT is always somewhere around 202. It is possible to go faster, but don't. When you manage to do 3x8 with good form, increase the weight next time. So, if you did 3x8 with 100kg, next time you would try to do exercise with maybe 105 kg. 110 kg would be too much of an increase.

Second (and other) exercises of the body part:
Do at least 2 warm-up sets. Since the goal of main exercise is again 3x8, you would do first warm-up set with 12 and second with 10 reps. If your goal are 'Incline Dumbbell Bench Press' with 30 kg dumbbells, than you would do:
1. set - 12 reps with 15 kg dumbbells
rest 60 seconds
2. set - 10 reps with 24 kg dumbbells
rest 90 seconds
3. 4. and 5. set - 8 reps with 30 kg dumbbells, 90 seconds between sets.
TUT, form and increase in weight - same as for first exercise.

Again, this is not too much of the warming-up. If you think that it is, and you think that your working sets suffer from too much warming-up, you should lower your weights you are lifting - weights lifted in warm-up sets your body also 'counts' in lifted weigths - and warm-up sets keeps your body healthier in the long run.

Note on Dips: same as for 'Free 3-days split program 1 - General Conditioning'. You just position your body differently to hit desired muscles more.

Abs workuout - you should train your abs, not the moves. From time to time do 'Stomach vacuum' exercise to supplement your current abs exercise.

Cardio - this program requires at least a day of rest between gym workouts. If you can, on non-gym day, go for a run, do HIIT if you can, but not the day before legs day. So, if you train in the gym 3 days per week, do at least 1 separate cardio workout. In the gym, after weights session, do 10-15 minutes cardio on some cardio machine (different machine every time). If you know that tomorrow you will certainly go for a run, than skip cardio in the gym that day.

Note on Dead Lifts - don't do them more than 5 reps - aim for 3 working sets of 5 reps, no more than that. Later, when your body 'learn' this exercise, go for 5x5. To learn to Dead Lift, it takes lots of time and lots of praxis. On the other hand, Dead Lift is one of the best full-body compound exercise, if not THE best.
So, if you never did any DL, take just a barbell and do 6-7 sets of 5 reps. Ask your gym coach (there is coach in your gym, right?) to show you proper form and movement of the body. Don't do more than 5 reps per set, because you should stay really focused on the proper form and that can be hard when you do more than 5 reps.
If you are not new to DL, but you didn't do it for longer time, warm-up on cardio machine, gently stretch and do at least 3 warm-up sets. For example, if your goal is 3 sets of 5 reps with 100 kg, than:
1. set, 5 reps with 30 kg, 60 seconds rest
2. set, 5 reps with 50 kg, 60 seconds rest
3. set, 5 reps with 70 kg, 60 seconds rest
4. set, 1 single rep with 90 kg, 60 seconds rest
5. 6. and 7. set, 5 reps with 100 kg, 90 seconds rest between sets
4th set is single rep with 90 kg, just to 'feel' the weight. And you must be careful, and do DLs with proper form.


Periodisation - there is no direct periodisation in this program. Warming sets are done in higher rep range than targeted working sets. And when you increase weights in working sets, you end up in lower reps range, so over time of 8 weeks (this program should not last more that this), you will work all your muscle fibers types.


One more thing - you workout biceps directly on Day 1 and indirectly on Day 2 (with Back exercises). You workout triceps directly on Day 2 and indirectly on Day 1 (with Chest exercises). There is no need to train Day 1 and Day 2 on to two consecutive days - in fact, this can be counterproductive. Take one week to do entire cycle (3 workouts - entire body) - if you feel you have energy to spare (lucky you!), do some HIIT cardio and increase the weights in the gym little bit more ...



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