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3 Day Split, 5 Days per Week
General
Intermediate
Dumbbell
Plan Details
The 3 Day Split, 5 Days per Week routine by tromac is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Push/Pull/Thighs split. Perform 5 workouts per week, take a break on weekends. Week 1: XABCABX Week 2: XCABCAX Week 3: XBCABCX
Routine detail
Day 1
Workout A: Pull
Est. 61 min
6 exercises
Machine Assisted Pull-Up
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Dumbbell Shoulder Shrug
5 Sets x 8 Reps
Dumbbell Rear Deltoid Row
5 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 8 Reps
Day 2
Workout B: Push
Est. 49 min
5 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Calf Raise
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Day 3
Workout C: Thighs
Est. 40 min
4 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Machine Leg Press
5 Sets x 8 Reps
Hanging Leg Raise
5 Sets x 8 Reps
