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Three Day Split
General
Intermediate
Barbell
Plan Details
The Three Day Split routine by robin.scott is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This workout is centered around heavy barbell training and the squat rack. each workout takes about 1 hr 20 mins. sessions begin with one of the big 3 compound lifts and continue on with accessory lifts. completing all 3 workouts will hit all major muscle groups.
Routine detail
Mon
Chest and Triceps
Est. 76 min
9 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Wed
Back and Biceps
Est. 69 min
9 exercises
Barbell Deadlift
5 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Fri
Legs and Shoulders
Est. 82 min
10 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Military Press
5 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
