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Big 3 Day split
General
Intermediate
Barbell
Plan Details
The Big 3 Day split routine by lametime is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Weight lift inspired program focusing on bench press, deadlift and squats on every workout day. Also in numerical order with some different isolation exercises on each day . Keep atleast a rest day in between every workout.
Routine detail
Day 1
Medium
Est. 46 min
7 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Day 2
Light
Est. 50 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Day 3
Heavy
Est. 61 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Cable Upright Row
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 6 Reps
