OK now split it to 1) upper body 2) legs and abs 3) upper body

Optimized 3-Day Workout Plan

Here’s a detailed breakdown of your 3-day workout plan, focusing on Upper Body, Legs and Abs, and Upper Body again, incorporating principles from the insights shared by Andrew Huberman and Andy Galpin on the Huberman Lab.

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Day 1: Upper Body

• Warm-Up (5-10 minutes)

  • Dynamic stretches (arm circles and shoulder mobility)
  • Light cardio (jumping jacks or skipping)

• Main Workout:

  1. Incline Bench Press: 4 sets of 6-10 reps
  2. Pull-Ups or Lat Pulldowns: 3 sets of 6-10 reps
  3. Dumbbell Shoulder Press: 4 sets of 6-10 reps
  4. Seated Row (Cable or Machine): 3 sets of 8-12 reps
  5. Tricep Dips or Skull Crushers: 3 sets of 8-12 reps
  6. Bicep Curls: 3 sets of 10-12 reps

• Cool Down (5-10 minutes)

  • Static stretching focusing on arms, shoulders, and chest

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Day 2: Legs and Abs

• Warm-Up (5-10 minutes)

  • Dynamic leg swings, walking lunges
  • Light cardio (bodyweight squats)

• Main Workout:

  1. Back Squats: 4 sets of 6-10 reps
  2. Romanian Deadlifts: 3 sets of 8-12 reps
  3. Lunges (Forward or Reverse): 3 sets of 10-12 reps per leg
  4. Leg Press: 3 sets of 8-12 reps
  5. Plank: 3 sets of 30-60 seconds
  6. Leg Raises or Crunches: 3 sets of 10-15 reps

• Cool Down (5-10 minutes)

  • Static stretching focusing on legs and core

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Day 3: Upper Body (Repeat)

• Warm-Up (5-10 minutes)

  • Dynamic stretches similar to Day 1

• Main Workout:

  1. Flat Bench Press: 4 sets of 6-10 reps
  2. Bent Over Barbell Rows: 3 sets of 8-12 reps
  3. Overhead Dumbbell Press: 4 sets of 6-10 reps
  4. Face Pulls: 3 sets of 10-15 reps
  5. Dumbbell Flyes: 3 sets of 8-12 reps
  6. Push-Ups: 3 sets to failure

• Cool Down (5-10 minutes)

  • Static stretching for the upper body

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Key Considerations

• Training Volume: Aim for about 15 effective working sets per muscle group each week, adjusting for your recovery capabilities.
• Workout Duration: Each session should take approximately 45-60 minutes, including warm-up and cool-down periods 1.
• Progressive Overload: Gradually increase weights, reps, or intensity over time for continual improvement.
• Rest and Recovery: Ensure adequate rest between workouts and listen to your body for signs of fatigue.

This structure aligns well with recommendations for maximizing muscle gain and strength without excessive fatigue, making it accessible for individuals with busy schedules (23).

Feel free to adjust the exercises or rep ranges based on your individual fitness level and preferences!