Quick Guide for Weightlifting Starters Workout [3 Day Split]

Olympic Weightlifting Athletics Pic
Dumbbells

Are you looking to get started with some weightlifting but don’t know where to start? Below you will find a simple 3 day weight lifting split that is easy to follow and involves equipment available at any gym. You should push to complete each day within 45 minutes, that means taking a maximum of 1-2 minutes of rest in between sets. It is critical that you practice proper form more than anything else here, and try to get your diet in order. As this is simply an introductory workout guide you should change it up within 3-4 weeks for something more advanced.

Day 1 – Chest, Triceps
Dumbbell Flat Press – 1 warm up set, 4 sets of 10 reps
Incline Chest Press Machine – 1 warm up set, 3 sets of 10 reps
Triceps Extension Machine – 1 warm up set, 4 sets of 12 reps
Dumbbell Incline Chest Flys – 4 sets of 10 reps

SUPERSET Chest Flys Machine and Rope Pulldown Extensions – 3 sets of 12 reps
*If you cannot superset due to equipment availability then do separately starting

Day 2 – Back, Biceps
Pull ups machine – 1 warm up set, 3 sets of 10 reps
Pulldown machine – 4 sets of 10 reps
Dumbell bicep curl – 1 warm up set, 3 sets of 10 reps
Close Grip Cable Row Machine – 4 sets of 10 reps
Preacher bicep curl machine – 4 sets of 10 reps

Day 3 – Quads, Hamstrings, and Calves
Leg press machine – 1 warm up set, 4 sets of 10 reps
Leg curl machine – 1 warm up set, 4 sets of 10 reps
Leg ext machine – 4 sets of 10 reps
Calves Press Machine OR Calves Raises Machine – 1 warm up set, 3 sets of 12-15 reps

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About the Author

Ben M

Ben is the lead editor at Busylifting.com. His passion for fitness developed at a young age from involvement in sports, and carried on since then. Ben focuses on strength training and is also involved in coaching youth soccer.

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