3 Day Split /w FST7 - JEFIT

3 Day Split /w FST7 - JEFIT

3 Day Split /w FST7 banner

3 Day Split /w FST7

Bulking

Intermediate

Machine strength

Plan Details

The 3 Day Split /w FST7 routine by LeBausd is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Day 1

Brust / Arme

Est. 103 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 6 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 8 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

7 Sets x 12 Reps

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

4 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

7 Sets x 12 Reps

Step Machine Demonstration

Step Machine

3 Sets

Day 2

RÃ¼cken / Schultern

Est. 78 min

7 exercises

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 8 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

4 Sets x 6 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 10 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 6 Reps

Cable Reverse Fly Demonstration

Cable Reverse Fly

4 Sets x 10 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

7 Sets x 12 Reps

Day 3

Beine / Bauch

Est. 91 min

8 exercises

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 10 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

4 Sets x 10 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 15 Reps

Walking Demonstration

Walking

3 Sets

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 6 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 6 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

7 Sets x 12 Reps

Day 4

Brust / Arme II

Est. 69 min

6 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 6 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 10 Reps

Leverage Decline Chest Press Demonstration

Leverage Decline Chest Press

7 Sets x 12 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 6 Reps

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

4 Sets x 8 Reps

Day 5

RÃ¼cken / Schultern II

Est. 100 min

8 exercises

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

4 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 6 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

T Bar Row Demonstration

T Bar Row

4 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

7 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Barbell Rear Military Press Demonstration

Barbell Rear Military Press

4 Sets x 8 Reps

Step Machine Demonstration

Step Machine

3 Sets

Day 6

Beine / Bauch II

Est. 91 min

8 exercises

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 6 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 8 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

4 Sets x 8 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 12 Reps

Treadmill Running Demonstration

Treadmill Running

3 Sets