3 Day Training Split

I’m currently doing a 3 day training split- legs, push, pull- approximately twice a week. Sometimes I need an extra rest break so it takes me 8 days to train each muscle group twice.

I’m a firm believer that you need to train a muscle every 72 to 96 hours in order to really grow it as efficiently as possible. I focus my training somewhere between 5-7 sets per muscle group in each session. Deltoids are a little bit more complex because you have anterior, medial, and posterior, which all need to be addressed, as seen in the video above.

Each of these sets are taken near to failure. I believe that you have to be at least within a couple reps of failure in order to get the results you want. I also firmly believe you need 3-4 days between sessions of each muscle group to recover. In fact, we have recent evidence to suggest this. (See citation below)

Push day breakdown:

1️⃣ Seated overhead neutral press 3×10, 3 minute break between sets

2️⃣ Single arm reverse fly 3×10

3️⃣ Slight incline dumbbell press 3×8

4️⃣ Decline dumbbell press 3×10

5️⃣ Cable lateral raise 3×12-15

Source: Goulart, Karine Naves de Oliveira et al. “Time-course of changes in performance, biomechanical, physiological and perceptual responses following resistance training sessions.” European Journal of Sport Science, June 2020.

#pushday #upperbodywork #upperbodyworkout #chestday #dumbbellpress #reversefly #lateralraise #workoutvids #workoutvideo #training #trainingtips #trainertips #fitnesstips #formtips #muscle #bodybuilding #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Similar Videos

Tatum Sharp

Director of Social Media

"For there is always light, if only we're brave enough to see it, if only we're brave enough to be it."
- Amanda Gorman

Tatum is the mastermind behind Jacob Zemer’s social media. Every post you come across has its journey through her creative touch. From crafting compelling content and refining videos and reels to composing captivating captions, overseeing videographers, and meticulously planning release schedules – she’s constantly immersed in curating the Jacob Zemer content that captivates our audience!

Away from the digital buzz of social media, Tatum enjoys taking the stage, wielding her bass in her hardcore band, Volition, and indulges her passion for all things horror by frequently cozying up with scary movies.


  • BS Exercise Science minor in Communications
  • EXOS Performance Specialist
  • ACE Group Fitness
  • Creative writing
  • Visual communication

Elise Ladaw

Director of Coaching

“Science is Stronger”

Elise’s primary role as Director of Coaching is to ensure that the coaching business runs smoothly and is driven by science based principles concerning nutrition and exercise science. Her goal is to continually work to enhance the overall client experience, educate the clientele, monitor key performance indicators related to the coaching services, and foster a company culture of continuous learning among coaching staff.

When Elise is not helping the company with all things coaching she is either in the gym lifting weights or taking long walks through the grocery store finding new tasty and macro friendly nutrition products.


  • BAS Food Science 
  • NQ NPC Figure Competitor 
  • ACE CPT 
  • J3 University

Michelle Freedman

Chief of Operations

“Practice not perfection”

Michelle holds a crucial position in supervising the daily operations, aiming for operational efficiency, fostering growth, and contributing to the achievement of the organization’s strategic objectives. Beyond providing structure, Michelle is actively involved in coaching and managing social media activities.

Away from refining policies and operations at Jake Zemer, LLC, you’ll discover Michelle outdoors, often barefoot with her kettlebells, engaging in adventures alongside her husband, two children, and two bulldogs.


  • BFA Graphic Design 
  • 10 years Corporate Fitness Management 
  • ACE CPT & GFI 
  • ACE Nutrition Specialist 
  • Kettlebell Master Instructor 
  • FMS I & II
  • USA Weightlifting 
  • Pre/Post Natal Certified  
  • TRX 
  • Schwinn & Maddog Cycling