Loading...
3er Split (Push-Pull-Legs)
Bulking
Intermediate
Machine strength
Plan Details
The 3er Split (Push-Pull-Legs) routine by Guido83 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push1
Est. 44 min
7 exercises
Barbell Bench Press
3 Sets x 8,5,5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10,8,8 Reps
Dip
3 Sets x 10,6,6 Reps
Barbell Military Press
3 Sets x 10,8,8 Reps
Dumbbell Fly
3 Sets x 12,10,10 Reps
EZ Bar French Press
3 Sets x 15,10,10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,8,8 Reps
Day 2
Pull1
Est. 38 min
6 exercises
Barbell Deadlift
3 Sets x 12,8,8 Reps
Pull-Up
3 Sets x 12,8,8 Reps
Barbell Bent-Over Row
3 Sets x 12,8,8 Reps
Barbell Upright Row
3 Sets x 15,10,10 Reps
EZ Bar Curl
3 Sets x 10,8,8 Reps
Dumbbell Hammer Curl
3 Sets x 12,10,10 Reps
Day 3
Legs1
Est. 51 min
8 exercises
Barbell Squat
3 Sets x 8,5,5 Reps
Machine Leg Press
3 Sets x 10,8,8 Reps
Machine Leg Extension
3 Sets x 12,10,10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10,8,8 Reps
Machine Leg Curl (Prone)
3 Sets x 10,8,8 Reps
Machine Calf Press
3 Sets x 15,10,10 Reps
Machine Seated Calf Raise
3 Sets x 12,8,8 Reps
Machine Ab Crunch
4 Sets x 8,6,6,6 Reps
Day 4
Push2
Est. 46 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8,5,5 Reps
Machine Deltoid Raise
3 Sets x 10,8,8 Reps
Weighted Bench Dip
3 Sets x 10,6,6 Reps
Barbell Military Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 12,10,10 Reps
Dumbbell Tricep Extension
3 Sets x 15,10,10 Reps
Cable Shoulder Extension
3 Sets x 12,8,8 Reps
Day 5
Pull2
Est. 38 min
6 exercises
Barbell Romanian Deadlift
3 Sets x 10,8,8 Reps
Pull-Up
3 Sets x 12,8,8 Reps
Barbell Row
3 Sets x 12,8,8 Reps
Barbell Upright Row
3 Sets x 15,10,10 Reps
Barbell Curl
3 Sets x 10,8,8 Reps
Cable Bicep Curl
3 Sets x 12,10,10 Reps
Day 6
Legs2
Est. 51 min
8 exercises
Barbell Front Squat
3 Sets x 8,5,5 Reps
Machine Leg Press
3 Sets x 10,8,8 Reps
Machine Leg Extension
3 Sets x 12,10,10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10,8,8 Reps
Machine Leg Curl (Prone)
3 Sets x 10,8,8 Reps
Machine Calf Press
3 Sets x 15,10,10 Reps
Machine Seated Calf Raise
3 Sets x 12,8,8 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 8,6,6,6 Reps
