3-day split Program Dave Goodin

Off season
Monday: Legs/Abs

Squats - 2-3 warm-up sets of 10 reps
3 sets max reps with 8RM
1 set max reps with 20RM

Leg Press - 2-3 warmup sets of 10 reps
3 sets max reps with 10RM
1 set max reps with 20RM

Leg Curls - 1 warm-up set of 10
4 sets max reps with 10RM

Standing Calf Raise - 2 warm-up sets of 15
4 sets max reps with 15RM

Hanging Leg Raise/knee raise - 3 sets max reps

Crunches - 3 sets max reps



Wednesday: Chest/Shoulders/Biceps

Bench Press - 3 warm-up sets of 10 reps
4 sets max reps with 10 RM

Incline Press -1-2 warm-up sets of 10 reps
3 sets max reps with 10 RM

Pec Deck or Pec Fly Machine - 3 sets max reps with 15 RM

Seated Overhead D.B. Press - 1-2 warm-up sets of 10
3 sets max reps with 10RM

Lateral Raise - 1 warm-up set of 10
3 sets max reps with 12 RM

Barbell Curls - 1-2 warm-up sets of 10
4 sets max reps with 10RM

Cable Curls - 3 sets max reps with 15RM Or Zane Curls


Friday: Back, Rear Delts, Triceps

Deadlifts - 3 warm-up sets 10, 8, 6
3 sets max reps with 6RM

Partial Deadlifts - 3 sets max reps with 15RM (from the knees up, with legs just
slightly bent)

Lat Pulldowns - 1 warm-up set of 10 reps
4 sets max reps with 10RM

Seated Cable Row - 1-2 warm-up sets
4 sets max reps with 10RM

Cross-bench DB Pullover or Nautilus Pullover - 1-2 warm-up sets of 10 reps
3
sets max reps with 10RM

Rear delt fly or bent over lateral - 1 warm-up set of 10
4 set max reps with 12RM

Dips - 1 warm-up set of 10 reps
4 sets max reps

Tricep Pressdowns - 1 warm-up set of 10
4 set max reps with 10RM or Skull crushers

Pre contest
Monday: Legs/Abs

Squats 2-3 warm-up sets of 10 reps
3 sets max reps with 8RM
1 set max reps with 20RM

Leg Press 2-3 warmup sets of 10 reps
3 sets max reps with 10RM
1 set max reps with 20RM

Leg Curls 1 warm-up set of 10
4 sets max reps with 10RM

Leg Extensions 1 warm-up set of 10
3 sets of max reps with 15RM

Standing Calf Raise 2 warm-up sets of 15
4 sets max reps with 15RM

Tuesday: Chest/Biceps

Bench Press 3 warm-up sets of 10 reps
4 sets max reps with 10 RM

Incline Press 1-2 warm-up sets of 10 reps
4 sets max reps with 10 RM

Cable crossover or Pec Fly Machine 4 sets max reps with 15 RM

Dumbell Pullover 1 warm-up set of 12 reps
3 sets max reps with 12RM


Wednesday: Cardio and Abs

1 hour fast walk

Hanging Leg Raises 3-4 sets max reps
Crunches 3-4 sets max reps

Posing Practice



Thursday: Back

Deadlifts 3 warm-up sets 10, 8, 6
3 sets max reps with 6RM

Partial Deadlifts 3 sets max reps with 15RM or 20RM (from the knees up, with le
gs just slightly bent)

Lat Pulldowns 1 warm-up set of 10 reps
4 sets max reps with 10RM

Seated Cable Row 1-2 warm-up sets
4 sets max reps with 10RM

High Pulley Row 1 warm-up set
3 sets of max reps with 10RM

Straight Arm Pulldown 1 warm-up set of 15 reps
3 sets max reps with 15RM

Friday: Shoulders and Arms

Seated Overhead D.B. Press 1-2 warm-up sets of 10
4 sets max reps with 10RM

Lateral Raise 1 warm-up set of 10
3-4 sets max reps with 12 RM

Rear delt fly or bent over lateral 1 warm-up set of 10
4 set max reps with 12RM

Barbell Curls 1-2 warm-up sets of 10
4 sets max reps with 10RM

Cable Curls 3 sets max reps with 15RM Or Zane Curls

Dips 1 warm-up set of 10 reps
4 sets max reps

Tricep Pressdowns 1 warm-up set of 10
4 set max reps with 10RM or Skull crushers