12 EXERCISES

EXERCISE VARIATIONS + SPLITS

 BECOME THE EXPERT

INTRODUCTION
There are many ways to organize your
training sessions over each week and this is
referred to as a “Training Split”.

In this PDF, we look at a standard 3-Day

Split + Exercise Variations and how we can
adapt it to suit other Splits.

The 3-Day Split includes a Squat/Lower

Body Day an Upper Push Day and a
Deadlift + Upper Pull Day. This split is
commonly referred to as Squat, Push, Pull
or Squat, Bench, Deadlift (SBD).
 BECOME THE EXPERT

INTRODUCTION
3-Day splits can be repeated during the week to
become 6-day splits, just like 2-day splits can be
repeated to become 4 or 6-day splits. However, I
would usually program different volumes and
intensities for a 2-day split compared to a 4-day split.

The 3-day split includes 4 exercises per session for a

total of 12 Exercises – you can include additional
core and isolation work, etc.

You can, of course, change the Push Day to day 1

and the Squat Day to day 3, etc, aka Push, Pull,
Legs.

Let's look at how we can adapt that program in a few

different ways – both exercise selection and splits.
 BECOME THE EXPERT

THE 3-DAY SPLIT

SQUAT PUSH PULL

EXERCISE WEEK SETS/REPS % / RPE EXERCISE WEEK SETS/REPS % / RPE EXERCISE WEEK SETS/REPS % / RPE
1 4x8 70% 1 4x8 70% 1 4x8 70%
BB BACK BB BENCH
2 4x6 75% 2 4x6 75% BB DEADLIFT 2 4x6 75%
SQUAT PRESS
3 3x3 85% 3 3x3 85% 3 3x3 85%
1 4x12 7 1 4x12 7 1 4x12 7
INCLINE DB BB BENT-
BB RDL 2 4x10 8 2 4x10 8 2 4x10 8
PRESS OVER ROW
3 4x8 9 3 4x8 9 3 4x8 9
1 4x6 ES 7 1 4x12 7 1 4x12 ES 7
DB REVERSE DB SINGLE
2 4x5 ES 8 DB FLY 2 4x10 8 2 4x10 ES 8
LUNGE ARM ROW
3 4x4 ES 9 3 4x8 9 3 4x8 ES 9
1 4x6 ES 7 1 4x12 7 1 4x12 7
DB LATERAL EZ BAR SKULL EZ BAR BICEPS
2 4x5 ES 8 2 4x10 8 2 4x10 8
LUNGE CRUSHER CURL
3 4x4 ES 9 3 4x8 9 3 4x8 9
 BECOME THE EXPERT

THE 3-DAY SPLIT: EXERCISE VARIATIONS

SQUAT PUSH PULL

EXERCISE WEEK SETS/REPS % / RPE EXERCISE WEEK SETS/REPS % / RPE EXERCISE WEEK SETS/REPS % / RPE
1 4x8 70% 1 4x8 70% 1 4x8 70%
BB FRONT BB STRICT HEX BAR
2 4x6 75% 2 4x6 75% 2 4x6 75%
SQUAT PRESS DEADLIFT
3 3x3 85% 3 3x3 85% 3 3x3 85%
1 4x12 7 1 4x12 7 1 4x12 7
BB GOOD BB FLOOR BB PENDLAY
2 4x10 8 2 4x10 8 2 4x10 8
MORNING PRESS ROW
3 4x8 9 3 4x8 9 3 4x8 9
1 4x6 ES 7 1 4x12 7 1 4x12 7
DB WALKING SEATED DB DB INCLINE
2 4x5 ES 8 2 4x10 8 2 4x10 8
LUNGE PRESS BENCH ROW
3 4x4 ES 9 3 4x8 9 3 4x8 9
1 4x6 ES 7 1 4x12 7 1 4x12 7
DB COSSACK OVERHEAD DB ZOTTMAL
2 4x5 ES 8 2 4x10 8 2 4x10 8
SQUAT TRICEP EXT CURL
3 4x4 ES 9 3 4x8 9 3 4x8 9
 BECOME THE EXPERT

THE 3-DAY SPLIT: EXERCISE VARIATIONS

SQUAT PUSH PULL

EXERCISE WEEK SETS/REPS % / RPE EXERCISE WEEK SETS/REPS % / RPE EXERCISE WEEK SETS/REPS % / RPE
1 4x8 70% 1 4x8 70% 1 4x8 70%
BB ZERCHER BB INCLINE
2 4x6 75% 2 4x6 75% BB RACK PULL 2 4x6 75%
SQUAT BENCH PRESS
3 3x3 85% 3 3x3 85% 3 3x3 85%
1 4x12 7 1 4x12 7 1 4x12 7
BB STIFF-LEG BB UPRIGHT
2 4x10 8 FLAT DB PRESS 2 4x10 8 2 4x10 8
DEADLIFT ROW
3 4x8 9 3 4x8 9 3 4x8 9
1 4x6 ES 7 1 4x12 7 1 4x12 7
DB LATERAL
DB RFESS 2 4x5 ES 8 2 4x10 8 DB PULLOVER 2 4x10 8
RAISE
3 4x4 ES 9 3 4x8 9 3 4x8 9
1 4x6 ES 7 1 4x12 7 1 4x12 7
BB REVERSE
DB STEP-UP 2 4x5 ES 8 DB TATE PRESS 2 4x10 8 2 4x10 8
CURL
3 4x4 ES 9 3 4x8 9 3 4x8 9
 BECOME THE EXPERT

THE 3-DAY SPLIT: KETTLEBELLS

SQUAT PUSH PULL

EXERCISE WEEK SETS/REPS % / RPE EXERCISE WEEK SETS/REPS % / RPE EXERCISE WEEK SETS/REPS % / RPE
1 4x8 7 1 4x8 7 1 4x8 ES 7
KB FRONT
KB CLEAN & KB SNATCH
SQUAT 2 4x6 8 2 4x6 8 2 4x6 ES 8
PUSH PRESS (SINGLE-ARM)
(2 KB)
3 4x4 9 3 4x4 9 3 4x4 ES 9
1 4x12 7 1 4x12 ES 7 1 4x12 7
SINGLE-ARM KETTLEBELL
KB SWING 2 4x10 8 2 4x10 ES 8 2 4x10 8
KB PRESS HIGH PULL
3 4x8 9 3 3x8 ES 9 3 3x8 9
1 4x6 ES 7 1 4x12 7 1 4x12 ES 7
KB WALKING KB FLOOR KB SINGLE-
2 4x5 ES 8 2 4x10 8 2 4x10 ES 8
LUNGE PRESS ARM ROW
3 4x4 ES 9 3 3x8 9 3 3x8 ES 9
1 3x3 ES 7 1 4x12 7 1 4x12 7
TURKISH GET- KB TRICEPS KB BICEPS
2 3x2 ES 8 2 4x10 8 2 4x10 8
UP EXTENSION CURL
3 3x1 ES 9 3 3x8 9 3 3x8 9
 BECOME THE EXPERT

THE 3-DAY SPLIT: MACHINES

SQUAT PUSH PULL

EXERCISE WEEK SETS/REPS % / RPE EXERCISE WEEK SETS/REPS % / RPE EXERCISE WEEK SETS/REPS % / RPE
1 4x12 7 1 4x12 7 1 4x12 7
SEATED CHEST LAT PULL
LEG PRESS 2 4x10 8 2 4x10 8 2 4x10 8
PRESS DOWN
3 3x8 9 3 3x8 9 3 3x8 9
1 4x12 7 1 4x12 7 1 4x12 7
QUAD SHOULDER SEATED CABLE
2 4x10 8 2 4x10 8 2 4x10 8
EXTENSION PRESS ROW
3 4x8 9 3 3x8 9 3 3x8 9
1 4x12 7 1 4x12 7 1 4x12 7
HAMSTRING LOW CABLE
2 4x10 8 PEC DECK 2 4x10 8 2 4x10 8
CURL FACE PULL
3 4x8 9 3 3x8 9 3 3x8 9
1 4x12 7 1 4x12 7 1 4x12 7
TRICEPS CABLE BICEPS
CALF RAISE 2 4x10 8 2 4x10 8 2 4x10 8
PUSHDOWN CURL
3 4x8 9 3 3x8 9 3 3x8 9
 BECOME THE EXPERT

3-DAY: LOWER / UPPER / ASSISTANCE

SQUAT & DEADLIFT (LOWER) UPPER PUSH & PULL ASSISTANCE

EXERCISE WEEK SETS/REPS % / RPE EXERCISE WEEK SETS/REPS % / RPE EXERCISE WEEK SETS/REPS % / RPE
1 4x8 70% 1 4x8 70% 1 4x12 7
BB BACK BB BENCH
2 4x6 75% 2 4x6 75% BB RDL 2 4x10 8
SQUAT PRESS
3 3x3 85% 3 3x3 85% 3 4x8 9
1 4x8 70% 1 4x12 7 1 4x12 7
INCLINE DB
BB DEADLIFT 2 4x6 75% 2 4x10 8 DB FLY 2 4x10 8
PRESS
3 3x3 85% 3 4x8 9 3 4x8 9
1 4x6 ES 7 1 4x12 7 1 4x12 7
DB REVERSE BB BENT- EZ BAR SKULL
2 4x5 ES 8 2 4x10 8 2 4x10 8
LUNGE OVER ROW CRUSHER
3 4x4 ES 9 3 4x8 9 3 4x8 9
1 4x6 ES 7 1 4x12 ES 7 1 4x12 7
DB LATERAL DB SINGLE EZ BAR BICEPS
2 4x5 ES 8 2 4x10 ES 8 2 4x10 8
LUNGE ARM ROW CURL
3 4x4 ES 9 3 4x8 ES 9 3 4x8 9
 BECOME THE EXPERT

SBD DAILY: 1-2-3+ DAY SPLIT

SBD SBD SBD

EXERCISE WEEK SETS/REPS % / RPE EXERCISE WEEK SETS/REPS % / RPE EXERCISE WEEK SETS/REPS % / RPE
1 2x3 85% 1 3x6 75% 1 4x8 70%
BB BACK BB BACK BB BACK
2 2x3 85% 2 3x6 75% 2 4x8 70%
SQUAT SQUAT SQUAT
3 2x3 85% 3 3x6 75% 3 4x8 70%
1 2x3 85% 1 3x6 75% 1 4x8 70%
BB BENCH BB BENCH BB BENCH
2 2x3 85% 2 3x6 75% 2 4x8 70%
PRESS PRESS PRESS
3 2x3 85% 3 3x6 75% 3 4x8 70%
1 2x3 85% 1 3x6 75% 1 4x8 70%
BB DEADLIFT 2 2x3 85% BB DEADLIFT 2 3x6 75% BB DEADLIFT 2 4x8 70%
3 2x3 85% 3 3x6 75% 3 4x8 70%
1 3x8 8 1 3x10 ES 8 1 4x12+12 8
BB BENT- SINGLE-ARM EZ BAR CURL +
2 3x8 8 2 3x10 ES 8 2 4x12+12 8
OVER ROW ROW CRUSHER
3 3x8 8 3 3x10 ES 8 3 4x12+12 8
 BECOME THE EXPERT

2+ DAY: LOWER / UPPER

SQUAT & DEADLIFT (LOWER) UPPER PUSH & PULL

EXERCISE WEEK SETS/REPS % / RPE EXERCISE WEEK SETS/REPS % / RPE

1 4x8 70% 1 4x8 70%
BB BACK BB BENCH
2 4x6 75% 2 4x6 75%
SQUAT PRESS
3 3x3 85% 3 3x3 85%
1 4x8 70% 1 4x12 7
INCLINE DB
BB DEADLIFT 2 4x6 75% 2 4x10 8
PRESS
3 3x3 85% 3 4x8 9
1 4x6 ES 7 1 4x12 7
DB REVERSE BB BENT-
2 4x5 ES 8 2 4x10 8
LUNGE OVER ROW
3 4x4 ES 9 3 4x8 9
1 4x6 ES 7 1 4x12 ES 7
DB LATERAL DB SINGLE
2 4x5 ES 8 2 4x10 ES 8
LUNGE ARM ROW
3 4x4 ES 9 3 4x8 ES 9
 BECOME THE EXPERT

2+ DAY: SQUAT+PUSH / DEADLIFT+PULL

SQUAT & DEADLIFT (LOWER) UPPER PUSH & PULL

EXERCISE WEEK SETS/REPS % / RPE EXERCISE WEEK SETS/REPS % / RPE

1 4x8 70% 1 4x8 70%
BB BACK
2 4x6 75% BB DEADLIFT 2 4x6 75%
SQUAT
3 3x3 85% 3 3x3 85%
1 4x6 ES 7 1 4x12 7
DB REVERSE BB BENT-
2 4x5 ES 8 2 4x10 8
LUNGE OVER ROW
3 4x4 ES 9 3 4x8 9
1 4x8 70% 1 4x12 ES 7
BB BENCH DB SINGLE
2 4x6 75% 2 4x10 ES 8
PRESS ARM ROW
3 3x3 85% 3 4x8 ES 9
1 4x12 7 1 4x12 7
INCLINE DB EZ BAR BICEPS
2 4x10 8 2 4x10 8
PRESS CURL
3 4x8 9 3 4x8 9
 BECOME THE EXPERT

WWW.LINKTR.EE/SCCACADEMY
Go to our LinkTree to grab over 600-pages of FREE content + much more!
 BECOME THE EXPERT

STRENGTH TRAINING
If you are interested in this type of content, you will love our
Strength Training Course!

This huge course consists of over 150 video tutorials (4+ hours)
and over 3 hours of narration from Coach Curtis where he talks
through over 200+ educational slides.

If you want to gain a mastery of free weight training and

become a Strength Training Specialist, this course is an
absolute must for you – it is by far the most comprehensive
Strength Training Course on the market.

Click the link to get 50% off:

https://courses.strengthandconditioningcourse.com/p/strength-
training-50-off

Buy the Book on Amazon: https://mybook.to/strengthtraining

MY BOOKS: WWW.JASONCURTIS.ORG
HOPE YOU ENJOYED
OUR CONTENT

BECOME THE EXPERT