Tyler’s 3/1/3 Split: Real Results Without the Noise

You don’t need a complicated program, you need consistency, structure, and effort. This 7-day flow hits every major muscle group with smart frequency: 3 training days → 1 rest day → 3 training days. Repeat. Track your lifts. Add weight or reps when you’ve earned it.

• Before: 5–8 min treadmill, speed 3.0 at max incline. Heart rate up, head clear. Then 1–2 light warm-up sets for the first lift.
• Before: 5–8 min treadmill, speed 3.0 at max incline. Heart rate up, head clear. Then 1–2 light warm-up sets for the first lift. Sleep 7–9 hours.

• After: Hydrate and refuel. Aim 25–35g fast-digesting protein and 40–80g carbs within 1–2 hours. Sleep 7–9 hours.

Progress Rules (Simple and Effective)

    •    Rep ranges: live in 8–15 on most sets unless noted.

    •    Progression: when you hit top reps on all working sets two sessions in a row, add 2.5–5 lb next week.

    •    Rest times: big lifts 90–150s; isolation 45–75s.

    •    Deload: every 6–8 weeks, reduce volume or intensity ~25% for one week.

Nutrition Targets (Daily)

    •    Protein: ~0.8–1.0 g per lb bodyweight

    •    Carbs: time more around training for energy and recovery

    •    Fats: fill the rest; keep digestion happy

    •    Hydration: 3–4L/day, more if you sweat heavy

Reminder: this plan works because you do — not because it’s fancy. Show up, lift clean, fuel right, sleep hard. Prove it. It works.