Three-day Upper/Lower Split
Workout Guide, Calculator, Progress Tracker, and Spreadsheet-style Log

Three days a week of lifting with a focus on barbell lifts. Two lower body workouts and two upper body workouts that get rotated through every 4 lifting days. Ideal for intermediate or advanced trainees who want to build a great physique and get stronger, but either can't handle the workload of a full 4 day split or can only make it to the gym 3x/week.

Settings
My Maxes
If you don't know your maxes (or what a max is) we'll figure out how much you should be lifting later.
Exercise Info
Low bar squat
Exercise Info
Deadlift
Exercise Info
Romanian deadlift
Exercise Info
Barbell glute bridge
Exercise Info
Bench press
Exercise Info
Close-grip bench press
Exercise Info
Overhead press
Exercise Info
Pendlay row
Build my routine!
404: Uh-oh, looks like that page doesn't exist...
Strongr Fastr's servers are currently unavailable. Please wait a few minutes and try again...
Try Again
Uh-oh, looks like something went wrong. Please let us know if this problem persists...
Can't connect to Strongr Fastr's servers. Check your internet connection...
Try Again