3 day split

Each muscle group needs to be trained once per week

Choose muscle groups to be trained together according to energy levels
and time constraints

Abs need to be added on to end of workout at least twice a week – if left
out of the third session then make sure you use a Thera Krunch instead.

Train option 1 for 2 weeks then add change to option 2 for a week, then
revert back to option 1 – leg exercises remain the same each week

9-12 week phase – afterwards revert back to more stability exercises and
exercises which mirror water polo movements

Most if not all sets are to fatigue
Option 1
Legs
Deadlifts
Set 1 – 12 reps – 30 sec rest
Set 2 – 10 reps – 45 sec rest
Set 3 – 8 reps – 60 sec rest
Set 4 – 6 reps – 75 sec rest
Set 5 – 10 reps
(increase weight each set and try to lift the same weight on set 5 as set 2)
Squats
Set 1 –
Set 2 –
Set 3 –
Set 4 –
10 reps – 45 sec rest
8 reps – 60 sec rest
6 reps – 75 sec rest
12 reps
Standing glute leg press
Set 1 – 12 reps (50% max weight) – 60 sec rest
Set 2 – 4 reps (90-5% max weight) – then immediately 10 reps (50% max
weight)
Extensions
Set 1 – 12 reps (50% max weight) – 60 sec rest
Set 2 – 4 reps (90-5% max weight) – then immediately 10 reps (50% max
weight)
Hammie leg curls
Set 1 – 12 reps (50% max weight) – 60 sec rest
Set 2 – 4 reps (90-5% max weight) – then immediately 10 reps (50% max
weight)
Back
Chins
Set 1 – 12 reps – 15 sec rest
Set 2 – 8 reps – 30 sec rest
Set 3 – 6 reps – 45 sec rest
Set 4 – 6 reps – 60 sec rest
Set 5 – 6 reps
(this is just an indication of reps – do more if possible but try to maintain the
number of reps on sets 3-5)
Bent Rows
Set 1 – 10 reps – 30 sec rest
Set 2 – 12 reps
Chest
Bench press
Set 1 – 12 reps – 60 sec rest
Set 2 – 10 reps – 60 sec rest
Set 3 – 8 reps – 60 sec rest
Set 4 – 4 reps – 90 sec rest
Set 5 – 12 reps
(increase weight each set and try to lift the same weight on set 5 as set 1)
Push up
1 then stand up, 2 then stand up,…, 14 then stand up, 15 then stand up – only
rest is when you stand up.
Shoulders
Smith shoulder press
Set 1 – 12 reps – 30 sec rest
Set 2 – 10 reps – 45 sec rest
Set 3 – 8 reps – 60 sec rest
Set 4 – 6 reps – 75 sec rest
Set 5 – 10 reps
(increase weight each set and try to lift the same weight on set 5 as set 2)
Handstand press-ups
Set 1 – to fatigue – 60 sec rest
Set 2 – to fatigue
Biceps
Reverse grip chin-ups
Set 1 – to fatigue – 60 sec rest
Set 2 – to fatigue – 60 sec rest
Set 3 – to fatigue – 60 sec rest
Set 4 – to fatigue
Ez Bar Curls
Set 1 – 10 reps – 45 sec rest
Set 2 – 8 reps – 60 sec rest
Set 3 – 6 reps
Triceps
Close
Set 1
Set 2
Set 3
Set 4
grip press
– 12 reps – 60 sec rest
– 10 reps – 60 sec rest
– 8 reps – 60 sec rest
– 6 reps
Close grip press ups
Set 1 – fatigue – 60 sec
Set 2 – fatigue
Abs
Leg raises – 3 sets x 15 reps
Ab Med Ball Tap ups – 3 sets x 15 reps
Elbow 2 Knee – 3 sets x (up 10 elbow 2 knee down) x 5
Low ab leg lowers
Option 2
Back
Dumbbell (DB) Rows
Set 1 – 12 reps – 15 sec rest
Set 2 – 10 reps – 30 sec rest
Set 3 – 8 reps – 45 sec rest
Set 4 – 6 reps – 60 sec rest
Set 5 – 4 reps
Reverse grip chins
Set 1 – fatigue – 45 sec rest
Set 2 – fatigue
Chest
Incline DB Chest Press
Set 1 – 10 reps – 60 sec rest
Set 2 – 8 reps – 60 sec rest
Set 3 – 6 reps – 90 sec rest
Set 4 – 4 reps
Push ups
15 stand up, 14 stand up,…, 2 stand up, 1 stand up
Shoulders
Machine shoulder press
Set 1 – 12 reps – 45 sec rest
Set 2 – 10 reps – 60 sec rest
Set 3 – 8 reps – 75 sec rest
Set 4 – 6 reps
Handstand press ups
As option 1
Biceps
Incline DB Bicep Curls
Set 1 – 10 reps – 45 sec rest
Set 2 – 8 reps – 60 sec rest
Set 3 – 6 reps – 75 sec rest
Set 4 – 12 reps
Triceps
Lying
Set 1
Set 2
Set 3
Set 4
Barbell Tricep Extensions
– 10 reps – 45 sec rest
– 8 reps – 60 sec rest
– 6 reps – 75 sec rest
– 12 reps
Swiss ball DB Overhead Extensions
Set 1 – 12 reps – 45 sec rest
Set 2 – 10 reps – 60 sec rest
Set 3 – 8 reps