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3 split
General
Intermediate
Barbell
Plan Details
The 3 split routine by Jschless is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
a 3 split with 1 resting day in between.
Routine detail
Day 1
Chest, back and abs
Est. 66 min
8 exercises
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Day 2
Legs and abs
Est. 56 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Plank
3 Sets
Hanging Leg Raise
4 Sets x 8 Reps
Day 3
Arms, shoulder and abs
Est. 80 min
10 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Seated Press
4 Sets x 8 Reps
Barbell Seated Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
