The Beginner 3-Day Split That Actually Works

If you are walking into Shandar & Aijaz for the first time, do not waste 6 months on machines. A simple 3-day full-body program will build more strength and muscle than 5 days of curls.

Day 1, 3 and 5

• Squat — 3 sets of 5
• Bench press — 3 sets of 5
• Bent-over row — 3 sets of 8
• Overhead press — 3 sets of 5
• Plank — 3 × 45 seconds

Add 2.5 kg every session you complete all reps. Eat enough protein. Sleep. Repeat for 12 weeks. That is it.