The Classical Bodybuilder Three Day Split is designed to target major muscle groups on separate days, allowing for maximum focus and recovery. Day 1 focuses on chest and triceps, Day 2 on back and biceps, and Day 3 on legs and core. This split routine emphasizes hypertrophy through high-volume training, ideal for building muscle mass and achieving a well-balanced physique. Rest days between sessions ensure proper recovery, making this routine perfect for bodybuilders looking to optimize muscle growth.
Exercise ID: 00437
Description: Lie with your back on a flat bench. The bar should be on the level of your eyes. Place your feet firmly on the ground. Grasp the bar with both hands, your hands should be shoulder-width apart. Straighten your wrists when holding the barbell. Push the bar upwards until your arms are almost fully extended. Inhale as you lower the barbell to your chest. Exhale as you press the barbell back up to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 50.24
Average per rep (lbs)*: 110.77
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00144
Description: Hold a dumbbell in each hand, sit on a bench inclined at a 45 degrees angle and rest one dumbbell on each knee. While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time. Position the dumbbells to the sides of your chest and place your feet firmly on the ground. Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch above the center of your face. Inhale as you slowly lower the dumbbells back to the starting position. For an extra pump, lower the dumbbells beyond the starting position until you feel a slight stretch in your chest. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 38.03
Average per rep (lbs)*: 83.85
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00025
Description: Set Up: Stand midway between two pulleys, holding a handle in each hand. Place one foot in front of the other for stability. Body Position: Bend forward slightly at the hips, keeping your back straight throughout the exercise. Arm Position: Extend your arms out to your sides with a slight bend at the elbows. Your palms should be facing forward. Perform the Fly: Exhale as you slowly draw the handles together in an arcing motion until they are positioned in front of your abdomen. Squeeze and Hold: Hold at the front for a count of two, squeezing your chest muscles. Return to Start: Inhale as you slowly return the handles to the starting position or until you feel a mild stretch in your chest. Repeat: Complete the recommended number of repetitions, maintaining proper form throughout.
Average per rep (kg)*: 38.25
Average per rep (lbs)*: 84.34
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00447
Description: Set up a barbell on a squat rack at chest height. Select appropriate weights. Stand under the bar and grasp it with a pronated grip, wider than shoulder-width apart. Slightly bend your knees and position the barbell on your collarbone. Lift the barbell to rest on your chest, then step back and position your feet shoulder-width apart. Press the barbell overhead by extending your arms until they are locked, with the bar slightly in front of your head. Lower the barbell to your collarbone slowly while inhaling. Press the barbell back up to the starting position as you exhale. Repeat for the recommended number of repetitions.
Average per rep (kg)*: 32.46
Average per rep (lbs)*: 71.57
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00196
Description: Stand upright and hold a dumbbell in each hand with the dumbbells hanging down by your sides. Keep your elbows slightly bent during the whole exercise. Exhale as you raise both arms to the sides until your arms form one line with your shoulders.Inhale and lower the dumbbells into the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 14.73
Average per rep (lbs)*: 32.46
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00088
Description: Position a loaded EZ bar by the head of a declined bench. Hook your feet firmly under the foot pads of the bench and lie supine (on your back). Grasp the EZ bar using a close pronated grip (palms facing away from you) and press it up over your chest until your arms are straight. Allow your arms to tilt backwards a little. (Note: This is not expressed in the illustration, in which the arms are kept vertical.) Keeping your upper arms fixed, inhale as you flex your elbows and carefully lower the EZ bar toward your face in a circular motion. Exhale as you extend your elbows and return the EZ bar to the starting position. Repeat for the prescribed number of repetitions.
Average per rep (kg)*: 18.20
Average per rep (lbs)*: 40.11
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00406
Description: Attach a rope to a high cable pulley. Grasp the rope with your palms facing each other. Lean forward and keep your elbows close to the sides of your body. This is your starting position. Exhale as you extend your elbows and push the rope downwards until your arms are almost fully extended. Twist your wrists at the end of the movement so that your palms are facing the floor as your arms are extended. Inhale as you reverse the movement and return to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 26.46
Average per rep (lbs)*: 58.33
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00323
Description: Sit facing the cable row machine and place your feet securely on the foot rests. Grasp the double-row bar with both hands, then slide your bottom backward until your knees are nearly straight. Lean your torso forward and allow your arms and shoulders to stretch forward. Exhale as you lean backward, straighten your back, and pull the v-bar toward your abdomen, keeping your elbows close to your body. At the top of the movement, pull your shoulders back, stick out your chest, and squeeze your back muscles. Hold for a count of two. Inhale as you slowly lean forward and return the double-row bar to the starting position, stretching your arms and shoulders forward. Repeat for the recommended number of repetitions.
Average per rep (kg)*: 50.05
Average per rep (lbs)*: 110.35
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00184
Description: Choose a weight that you are comfortable with and sit on the lat pull-down machine. Adjust the machine so that your thighs fit under the supports. Grasp the bar with an overhand grip, with your hands more than shoulder-width apart. Exhale as you slowly pull the bar down towards your upper chest. Focus on squeezing your shoulder blades together and hold for a count of two. Inhale as you slowly return the bar to the starting position, keeping your movements controlled. Repeat this motion for the recommended number of repetitions, keeping proper form and technique throughout the exercise.
Average per rep (kg)*: 45.10
Average per rep (lbs)*: 99.42
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00022
Description: Start by holding a dumbbell in each hand, with your arms hanging in front of you and your palms facing inwards. Bend at the hips and knees, lowering your torso until it is parallel to the floor. Make sure to keep your back straight. While keeping your elbows slightly bent, raise both arms out to the sides until the dumbbells are level with your shoulders. Exhale while performing this movement. Hold this position for a count of two. Inhale as you lower the dumbbells back to the starting position in a controlled manner. Repeat the exercise for the desired number of repetitions.
Average per rep (kg)*: 19.30
Average per rep (lbs)*: 42.54
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00349
Description: Setup: Lie face down on a hyperextension bench. Secure your ankles under the footpads. Adjust Pad: Adjust the upper pad so that your upper thighs lie flat across it, leaving enough room to bend at the waist freely. Body Position: Keep your body straight and hold a weight plate in front of you. Bend Forward: Slowly bend forward at the waist, keeping your back flat. Go as far as you can without rounding your back, feeling a stretch in your hamstrings. Return to Start: Slowly raise your torso back to the starting position. Repeat: Follow your training plan, repeating the exercise for the prescribed number of repetitions.
Average per rep (kg)*: 18.93
Average per rep (lbs)*: 41.74
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00430
Description: Stand up straight, holding a barbell with a shoulder-width supinated grip (palms facing upward). Your arms should be almost fully extended, and the barbell should rest against your thighs. Keep your body still and exhale as you curl the barbell up towards your shoulders until your elbows are fully flexed. Once your elbows are fully flexed, allow them to move forward slightly, just until your forearms are vertical. Hold this position for a count of two and squeeze your biceps. Inhale as you slowly lower the barbell back to the starting position. Repeat for the recommended number of reps.
Average per rep (kg)*: 23.69
Average per rep (lbs)*: 52.24
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00118
Description: Stand with your feet shoulder-width apart, holding a dumbbell in each hand using a neutral grip (palms facing in). Keep your elbows by your sides throughout the exercise. Exhale as you curl one dumbbell up towards your shoulder, contracting your biceps fully. Hold for two seconds and squeeze your biceps. Inhale as you slowly lower the dumbbell back to the starting position. Repeat the movement with your opposite arm. Keep alternating arms for the desired number of repetitions. Remember to breathe throughout the exercise and maintain proper form.
Average per rep (kg)*: 24.04
Average per rep (lbs)*: 53.01
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00441
Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 55.84
Average per rep (lbs)*: 123.10
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00150
Description: Sit in the leg press machine with your back firmly against the back support. Place your feet hip-width apart on the platform. Release the safety bars and hold onto the side handles for support. Extend your legs without locking your knees, creating a 90-degree angle between your torso and legs. Inhale and bend your legs, lowering the platform until your knees are almost fully flexed. Drive with your heels and press the platform back up to the starting position while exhaling. Repeat the exercise for desired number of repetitions. After finishing, lock the safety bars to prevent the platform from sliding down.
Average per rep (kg)*: 102.84
Average per rep (lbs)*: 226.72
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00198
Description: Adjust the Machine: Ensure the machine’s pads are set up so they sit comfortably against your lower back when seated. Position Your Legs: Place your legs on the padded lever so it rests just below your calf muscles. Secure the Lap Pad: Adjust the lap pad so it sits securely on your thighs, just above the knees. Lift and Grip: Straighten your legs out in front of you and grasp the side handles of the machine. Execute the Movement: Pull the padded lever down and back towards you using your legs as far as you can. Hold and Return: Hold the position for a second, then slowly return the lever back to the starting position. Repeat the movement in a controlled manner for your desired number of repetitions.
Average per rep (kg)*: 40.06
Average per rep (lbs)*: 88.31
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00367
Description: Setup: Place a block or weight plate below the bar on the Smith machine to stand on. Adjust the bar to match your height. Load the bar with the desired weight. Positioning: Step onto the plate with the balls of your feet. Position the bar on the back of your shoulders and grip it with both hands facing forward. Starting Position: Rotate the bar to unrack it. This is your starting position. Execution: Raise your heels as high as possible by pushing off the balls of your feet. Flex your calves at the top of the movement. Keep your knees extended throughout. Contraction & Descent: Hold the top position for a second. Slowly lower your heels back to the starting position while breathing in. Repetitions: Repeat the movement for the recommended amount of repetitions.
Average per rep (kg)*: 36.29
Average per rep (lbs)*: 80.01
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00442
Description: Rest your knees, feet and elbows on a gym mat. Extend your feet backward and straighten your whole body so that only your toes and your elbows touch the ground. Your feet should be close together and your elbows should be positioned directly under your shoulders. Make sure that your lower back sags or your butt rises. Instead, ensure that your body is straight and rigid. Your core muscles must be contracted during the whole exercise. Hold this position for the desired period of time. Then go back to the starting position to rest. You have completed your first repetition.
Average duration per set*: 0:01:21 (h:mm:ss)
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise ID: 00064
Description: Lie supine (on your back) with your legs bent and your feet flat on the ground. Place your hands lightly either behind or by the sides of your head, keeping your elbows out. Keeping your lower back flat on the floor, raise your head and shoulders a few inches off the ground by flexing your abdomen. Exhale as you do so. Hold the contracted position for a count of two. Inhale as you lower your head and shoulders to the starting position. Repeat.
Average reps per set*: 502.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.