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18 / 3-Day Split - Home Workout*
General
Intermediate
Machine strength
Plan Details
The 18 / 3-Day Split - Home Workout* routine by Dhan67 is a 18 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
01 - Chess / Biceps / Triceps
Est. 53 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Leverage Chest Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Day 2
02 - Back / Shoulders
Est. 45 min
7 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Day 3
03 - Legs / Abs / Lower Back
Est. 40 min
7 exercises
Leverage Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Day 4
04 - Chess / Biceps / Triceps
Est. 43 min
7 exercises
Machine Incline Chest Press
3 Sets x 10 Reps
Smith Machine Decline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Smith Machine Incline Tricep Extension
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 5
05 - Back / Shoulders
Est. 43 min
7 exercises
Machine Assisted Chin-Up
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Leverage Machine Shrug
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 6
06 - Legs / Abs / Lower Back
Est. 42 min
7 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Bench Leg Raise (Supine)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 7
07 - Chess / Biceps / Triceps
Est. 43 min
7 exercises
Leverage Incline Chest Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Day 8
08 - Back / Shoulders
Est. 41 min
7 exercises
Cable Seated Row
3 Sets x 10 Reps
Cable Shoulder Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 12 Reps
One Arm Lever Row
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Barbell Decline Pullover (Wide Grip)
3 Sets x 10 Reps
Day 9
09 - Legs / Abs / Lower Back
Est. 41 min
7 exercises
Leverage Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Day 10
10 - Chess / Biceps / Triceps
Est. 44 min
7 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Barbell Seated Tricep Extension
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Day 11
11 - Back / Shoulders
Est. 44 min
7 exercises
Barbell Deadlift
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 12
12 - Legs / Abs / Lower Back
Est. 41 min
7 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Day 13
13 - Chess / Biceps / Triceps
Est. 45 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 14
14 - Back / Shoulders
Est. 43 min
7 exercises
Smith Machine Bent-Over Row
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 15
15 - Legs / Abs / Lower Back
Est. 43 min
7 exercises
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Bench Leg Pull-In
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 16
16 - Chess / Biceps / Triceps
Est. 43 min
7 exercises
Leverage Chest Press
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Alternate Cable Bicep Curls
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Day 17
17 - Back / Shoulders / Forearms
Est. 43 min
7 exercises
Barbell Deadlift
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Leverage Machine Shrug
3 Sets x 10 Reps
Day 18
18 - Legs / Abs / Lower Back
Est. 62 min
10 exercises
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Smith Machine Hack Squat
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
