3-Day Split Extreme Intensity
Weightlifting and Cardio Superset Workout

BEWARE: This workout program is extremely high intensity due to the combination of weightlifting and cardio supersets. Please modify rest periods as necessary.

Workout Details:

  • Goal of the Workout: Cut and fat loss
  • Number of Days: 3 day split
  • Reps: Unless otherwise indicated – do rep structure as 12 / 10 / 10 / 8 (4 sets per exercise unless otherwise stated).
  • Rest: 90 seconds in between weightlifting sets – 30 to 60 of those seconds do indicated cardio exercise.
  • Abs: Ab exercises will be integrated into day 2.
  • Level: Intermediate to Advanced – beginners can do it, but please modify intensity as necessary.
  • Extra attention given to shoulders – why? Because big, ripped shoulders look awesome.
  • Schedule: You can do the workouts all in a row or space out throughout the week. Get all 3 done in one week. Optional: Start the cycle within a given week doing the next workout.

Day 1: Back and Arms


  • 1A Reverse Grip Bent Over Rows
  • 1B Burpees (start hard)
  • 2A Wide Grip Cable Pull Downs
  • 2B Jump Squats
  • 3A Close Grip Cable Rows
  • 3B Mountain Climbers


  • 1A Standing Cable Curls
  • 1B Burpees
  • 2A Incline Seated DB Curls (palms out)
  • 2B Jump Squats
  • 3A Face Down Incline Bench Barbell Curls
  • 3B Mountain Climbers

Triceps (here we lighten the cardio up)

  • 1A Close Grip Bench Press
  • 1B Jogging on the spot (no video demo – self-explanatory)
  • 2A Bench Dips (if you still have enough gas for regular dips, do regular dips)
  • 2B Jumping Jacks (no video demo – self-explanatory)
  • 3A Cable push downs
  • 3B Step ups (with no weight)

Day 2: Shoulders, Traps and Abs

Shoulders and Abs

  • 1A DB Overhead Press
  • 1B Lying Down Leg Raise
  • 2A Cable Lateral Raise
  • 2B Bicycle Curl
  • 3A Upright Row
  • 3B Exercise Ball Crunch
  • 4A Arnold Press
  • 4B Plank (hold for 30 to 60 seconds)


  • 1A Dumbbell Shrug
  • 1B Side Bridge and Abduction (hold for 30 to 60 seconds)
  • 2A Barbell Behind the Back Shrugs
  • 2B Downward Dog (hold for 30 to 60 seconds) – a great shoulder stretch

Day 3: Chest and Legs


  • 1A Front Barbell Squat
  • 1B Mountain Climbers
  • 2A Barbell Lunge
  • 2B Walking Lunge
  • 3A Deadlift
  • 3B Rest (deadlifts are just too brutal – no need to over do despite this being an extremely intense workout).

Calves (for a slight rest)

  • 1A Seated Calf Raise
  • 1B Box Jumps


  • 1A Smith Incline Bench Press
  • 1B Plank (hold)
  • 2A Flat Fly
  • 2B Mountain Climbers
  • 3A Flat Bench DB Press
  • 3B Box Jumps


  • 1A Straight Leg Deadlifts
  • 1B Downward Dog (hold for 30 to 60 seconds)

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