If you’ve been following our workouts, you’ll know that we’ve given you a ton of different workouts for physique sculpting sexiness, but one thing we’ve haven’t done yet is put them all together into a workout plan which makes them easy to follow – cue dramatic music… until now!

Finally, we’ve put together an easy-to-follow, 3-day split routine (meaning it’s 3 days on, 1 day off) for you to follow. And remember, exercise alone will not give you the body of your dreams, you’ve got to keep your diet clean and healthy too: train mean, eat clean, get lean!

Workout Overview

Monday: Back & Biceps
Tuesday: Legs & Glutes
Wednesday: Chest, Shoulders & Triceps
Thursday: Rest
Friday: Back & Biceps
Saturday: Legs & Glutes
Sunday: Chest, Shoulders & Triceps

Every day except rest days: Cardio

Workout Instructions

Aim to do 3 – 4 sets of each exercise and 6 – 8 reps per set.

Rest 1 – 2 minutes between sets.

You want to lift heavy enough so that you’re just able to complete your 6 – 8 reps; if you’re able to complete 8 reps easily then you need to lift heavier!

Keep track of your sets, reps and weights for each exercise. Remember, progressive overload is the name of the game, so as soon as you’re able to comfortably hit 8 reps on an exercise then it’s time to increase the weight!

Warm-up before every workout. You can also do 1 warm-up set of the exercise before you do your 3 – 4 main sets; your warm-up set should be a much lighter weight.

Aim to do 30 – 45 minutes low-intensity cardio every day (in the morning, before breakfast if possible). Alternatively you could do 20 – 30 minutes high-intensity interval training, every other day.

If you feel like you need to take an extra rest day, do so and then continue according to the workout plan for the following day.

Also, you may notice that there’s no direct ab work in this workout, that’s because your abs are getting a very good workout with all the compound exercises. Feel free to add in direct ab exercises (plank, crunches, etc.) if you want to.

Daily Workout Plan: Lean, Toned & Sexy

Workout Plan

Monday & Friday : Back & Biceps

Back
Deadlifts
Pull-Ups / Pull-Downs (Wide Grip)
T-Bar Rows

Biceps
Standing Barbell Curls
Hammer Curls
Chin-Ups / Reverse Pull-Downs (Narrow Grip)

Tuesday & Saturday : Legs & Glutes

Legs
Bulgarian Split Squat
Stiff Leg Deadlift
High Step Ups

Glutes
Sumo Squat
Weighted Hip Thrust
Reverse Lunges

Wednesday & Sunday : Chest, Shoulders & Triceps

Chest
Incline Dumbbell Bench Press
Incline Dumbbell Flyes

Shoulders
Military Press
Lateral Raises

Triceps
Skull Crushers
Dips

Thursday: Rest

Notes:

Warm-up before every workout. You can also do warm-up sets.

Aim to do 3 – 4 sets of each exercise and 6 – 8 reps per set. Rest 1 – 2 minutes between sets.

30 – 45 minutes low-intensity cardio every day (except on rest days). Or 20 – 30 minutes high-intensity interval training every other day (except on rest days).

Add in an extra rest day if you feel you need one. Add in direct ab work if you feel like it.

Keep track of your reps, sets and weights – progressive overload.

Remember: you also need to eat clean to get lean!

Exercise Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

Exercise Videos

Back

Deadlifts

Pull-Ups

Pull-Downs (Wide Grip)

T-Bar Rows

Biceps

Standing Barbell Curls

Hammer Curls

Chin-Ups

Push-Ups

Legs

Bulgarian Split Squat

Stiff Leg Deadlift

High Step Ups

Glutes

Sumo Squat

Weighted Hip Thrust

Reverse Lunges

Chest

Incline Dumbbell Bench Press

Incline Dumbbell Flyes

Shoulders

Military Press

Lateral Raises

Triceps

Skull Crushers

Dips

Going to use this workout? Let us know in the comment section below!

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