This is my 3 day full body split for beginners that the workout subreddit lost their minds over
I know theres a couple better workouts but they involved machines so I tried to keep it home gym friendly as well but if you could make this better what would you change.
Monday – Lower Body / Chest Emphasis:
Barbell Back Squat – 3×6–10 (quads, glutes, core)
Flat Barbell or Dumbbell Bench Press – 3×6–10 (chest, shoulders, triceps)
Chest-Supported Row or bent over rows – 3×8-10 (mid-back, lats, biceps)
Romanian Deadlift – 2×10–12 (hamstrings, glutes)
Nordic hamstring curl (instead of leg curls) 2–3 sets of 4–8 reps
Dumbbell Lateral Raise – 3×12–15 (side delts)
Standing Calf Raise – 3×15–20 (calves)
Wednesday – Upper Body Push/Pull:
Overhead Press (Barbell or Dumbbell) – 3×6–10 (shoulders, triceps)
Pull‑Ups or Lat Pulldown – 3×6–10 (lats, upper back, biceps)
Bulgarian split squat (instead of hack squat) – 3×8–12 (quads, glutes)
Romanian Deadlift (light/moderate) or Deadlift – 2×8–10 (hamstrings, glutes)
Face Pull – 2×12–15 (rear delts, upper back)
Parallel-Bar Dips or Chest Press Machine – 2×8–12 (chest, triceps)
Incline dumbbell curls – 2×8–12
Seated Calf Raise – 3×15–20 (calves)
Core (e.g. Hanging Leg Raise) – 2×10–15 (abs)
Friday – Legs / Upper Body Mix:
Front Squat – 3×8–10 (quads, core)
Incline Bench Press – 3×6–10 (upper chest, shoulders)
Seated or Chest-Supported Row – 3×8–10 (mid-back, lats)
Walking Lunges (for unilateral training)– 3×8–12 per leg (quads, glutes)
Dumbbell Lateral Raise – 3×12–15 (side delts)
Hammer Curl – 2×10–12 (biceps, forearms)
Skullcrusher (or Triceps Extension) – 2×10–12 (triceps)
Seated Calf Raise – 3×15–20 (calves)
Forearms (just a bonus)
Crimp-grip dead hangs - 3-4 sets 10-20s (rest 3 mins each set)
Behind the back barbell finger curls - 3x12-15 (60-90s rest each set)
DB single arm rotations 3x15-20 per arm (rest 60s between sets)