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3 Day Split - Toned/Thick
General
Beginner
Barbell
Plan Details
The 3 Day Split - Toned/Thick routine by Warriner994 is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
3 day split to maximise muscle training and progression. Gradual system used to build muscle tone and reduce fat. First 3 days is strength - 6 Rep range - Explosive Strength Last 3 days is hypertrophic - 8-12 Rep Range - Muscle Growth
Routine detail
Day 1
Legs/Abs
Est. 38 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Sumo Deadlift
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Bodyweight Lunge
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 6 Reps
Day 2
Back/Arms Split
Est. 32 min
5 exercises
Barbell Deadlift
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Bicep Curl
3 Sets x 6 Reps
Barbell Reverse Curl
3 Sets x 6 Reps
Day 3
Chest/Shoulder/Triceps
Est. 46 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Day 4
Rest - Active Cardio
Est. 0 min
0 exercises
This day is empty
Day 6
Back/Arms Split
Est. 33 min
5 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Day 7
Chest/Shoulders/Triceps
Est. 33 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Day 8
Legs/Core
Est. 38 min
6 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Day 9
Rest - Active Cardio
Est. 0 min
0 exercises
This day is empty
