2026 Gym Split: 3 + 4 day
I will be doing a minimum of 3 gym days a week and a maximum of 5 once I work my up there. I will also be incorporating daily yoga and walking into my routine as well, but this post is solely for my dedicated gym/weightlifting days!
3 Day Split w/Routines:
Day 1: Glute Day
Warm up stretches (2-5min)
Hip Thrust (Dumbbell or Bar) 3-4 sets x 8-12 reps
RDLs (Dumbbell) 3-4 sets x 8-12 reps
Reverse Lunges (Dumbbell) 3-4 sets x 8-10 reps
Leg Press 3-4 sets x 8-10 reps
Standing Cable Kickbacks 3 sets x 8-10 reps (each side)
Day 2: Back and Biceps
Lat Pull-down 3 sets x 10-12 reps
Reverse Grip Pulldown 3 sets x 8-12 reps
Seated Cable Row 3 sets x 8-12 reps
Dumbbell Row 3 sets x 8-12 reps
Bicep Curl 4 sets x 8-12 reps
Hammer Curl 4 sets x 8-12 reps
Bicycle Crunches 3 sets x 8-12 reps
Lying Knee Raises 3 sets x 6-10 reps
Ab Scissors 3 sets x 10-12 reps
Day 3: Full Body
Lat Pulldowns 3 sets x 10-12 reps
Seated Cable Rows 3 sets x 8-12 reps
Bicep Curls 3 sets x 8-10 reps
Tricep Extensions 3 sets x 10-12 reps
RDLs 3 sets x 10-12 reps
Reverse Lunges 3 sets x 10 reps
Standing Cable Kickbacks 3 sets x 10 reps (each side)
Elbow to Knee (Abs) 3 sets x 8-15 reps
Lying Knee Raises 3 sets x 8-10 reps
Toe Touch 3 sets x 8-12 reps
If I do four days, I start the week off with some core and cardio. So my new day one would be:
Core and Cardio
Ab Scissors 3 sets x 15 reps
Lying Knee Raises 3 sets x 8-10 reps
Bicycle Crunch Legs Raised 3 sets x 10-12 reps
Reverse Crunch 3 sets x 6-10 reps
Spider-manβs 3 sets x 6-10 reps
Plank 3 sets x 30sec-60sec
Treadmill 30min or Stair Machine as long as I can handle (if Iβm in a gym that has a stair machine)
This is a solid split to me. Right now I either go Monday thru Thursday or Tuesday thru Thursday. If I start on Monday, I start with the core and cardio. If I start on Tuesday, I start with Glutes. Just depends on the week, honestly. Sometimes I skip a day if my body needs the rest or Iβm super sore, etc.
I want to incorporate some yoga and maybe Pilates into my routine too, but sometimes itβs hard to find the time to do that. Might start going to yoga classes at my college campus activity center after classes, just depends on my schedule. I also walk a ton. I walk 20-30min to the main campus area and back home sometimes, walk around campus a bunch, and also get at least 5,000 steps minimum during a work shift. So thatβs something I donβt have to worry about. I love working out, and I love staying active. Hereβs to a health semester and a healthy year <3!
