Workout Routine

Quadzilla 3 day split

by samdblake

Derivative of the squat everyday/Bulgarian method for busy folks.

Workouts

Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
5
60 sec
4
–
–
5
60 sec
5
–
–
3
60 sec
6
–
–
3
60 sec

squat

6 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec
4
–
–
6
30 sec

incline bench press

4 sets

straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec
4
–
–
6
30 sec

straight leg deadlift

4 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec
4
–
–
6
30 sec

bench press

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec
4
–
–
6
30 sec

leg curl

4 sets

Weighted Dips

Set
Intensity
Weight
Reps
Rest time
1
0 +
amrap
30 sec
2
0 +
amrap
30 sec
3
0 +
amrap
30 sec
4
0 +
amrap
30 sec

Weighted Dips

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec
4
–
–
6
30 sec

calf raise

4 sets

Day 2

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec
5
–
–
5
60 sec
6
–
–
5
60 sec

front squat

6 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec
4
–
–
6
30 sec

lat pulldown

4 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec
4
–
–
6
30 sec

deadlift

4 sets

renegade row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec
4
–
–
6
30 sec

renegade row

4 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
10
100 sec
3
–
–
8
100 sec
4
–
–
6
100 sec

hip thrust

4 sets

Back extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
18
30 sec
3
–
–
16
30 sec
4
–
–
14
30 sec

Back extension

4 sets

good morning

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
30 sec
2
–
–
18
30 sec
3
–
–
16
30 sec
4
–
–
14
30 sec

good morning

4 sets

Day 3

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
8
60 sec
4
–
–
8
60 sec
5
–
–
5
60 sec
6
–
–
5
60 sec

squat

6 sets

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec
4
–
–
6
30 sec

overhead press

4 sets

forward lunges

Set
Reps
Rest time
1
40
30 sec
2
40
30 sec
3
40
30 sec

forward lunges

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec
4
–
–
6
30 sec

curl

4 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
15 sec
2
–
–
10
15 sec
3
–
–
8
15 sec
4
–
–
6
15 sec

overhead triceps extensions

4 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec
4
–
–
6
30 sec

front raise

4 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec
4
–
–
6
30 sec

hammer curl

4 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
30 sec
2
–
–
10
30 sec
3
–
–
8
30 sec
4
–
–
6
30 sec

skull crushers

4 sets