Busy dad's 3 day whole body split

Whole body split, 3 days a week to target most muscle groups for overall body strength. Focus on strength building and hypertrophy. 3/4 compound lifts plus a few accessory muscles targeted. Deload in week 5 and 10

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Incline Bench Press (Dumbbell)

Deadlift (Barbell)

Lat Pulldown

Tricep Rope Push Down (Cable)

Decline Sit Up (Weighted)

Hip Abductor (Machine)

Bench Press (Barbell)

Leg Press (45 Degrees)

Overhead Press (Barbell)

Hip Thrust (Barbell)

Overhead Tricep Extension (Cable)

Preacher Curl (EZ Bar)

Bench Press (Dumbbell)

Squat (Barbell)

Bent Over Row (Dumbbell)

Seated Hamstring Curl

Lateral Raise (Dumbbell)

Standing Calf Raise

Deload week

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