Can you create me a 3 day a week workout plan with splits

Here’s a 3-day workout plan with muscle group splits based on insights from the Huberman Lab podcast:

3-Day Workout Plan Overview

• Frequency: 3 days a week
• Duration: Each workout lasts about 30-60 minutes
• Structure: Push, Pull, Legs (PPL) or Full Body options

Day 1: Push Day (Chest, Shoulders, Triceps)

• Barbell Bench Press: 3-4 sets of 6-8 reps
• Overhead Dumbbell Press: 3 sets of 8-10 reps
• Incline Dumbbell Flyes: 3 sets of 10-12 reps
• Tricep Dips or Tricep Pushdowns: 3 sets of 8-12 reps
• Lateral Raises: 3 sets of 12-15 reps

Day 2: Pull Day (Back, Biceps, Rear Delts)

• Pull-Ups or Lat Pulldowns: 3-4 sets of 6-8 reps
• Bent-Over Rows: 3 sets of 8-10 reps
• Face Pulls: 3 sets of 10-12 reps
• Bicep Curls: 3 sets of 8-12 reps
• Deadlifts (optional): 2-3 sets of 6-8 reps for strength

Day 3: Legs (Quads, Hamstrings, Calves)

• Squats (Back or Front): 3-4 sets of 6-8 reps
• Leg Press or Lunges: 3 sets of 8-10 reps
• Romanian Deadlifts: 3 sets of 10-12 reps
• Calf Raises: 3 sets of 12-15 reps

Important Considerations

• Flexibility: If you miss a workout, you can shift your schedule without losing progress. Perform workouts based on how you feel on a given day, allowing recovery time as needed 1.
• Variety and Adaptation: Change up your exercises every 4-6 weeks to prevent plateaus and maintain interest. Focus on progressing reps or weights gradually 2.
• Warm-Up & Cool Down: Allocate 5-10 minutes before and after workouts for warming up and cooling down to prevent injury and enhance recovery.

This program can be adapted based on personal preferences and specific fitness goals, whether focusing more on strength or hypertrophy 2 3.