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3 Day Split: Muscle Strength (4-week plan)
General
Intermediate
Barbell
Plan Details
The 3 Day Split: Muscle Strength (4-week plan) routine by JefitTeam is a 12 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a 3-day a week, intermediate, muscle hypertrophy program that is used to increase muscle size. The goal is to follow the plan for 4-weeks (12 total sessions) switching between an upper body & lower body workout. There are 3 sessions you need to perform in a given week over a 4 week period. Workouts are to be completed every other day in a given week with “active” recovery scheduled on the weekends. **The goal is to try to increase your weight for each set - in each subsequent week - by 5 percent for upper and 10 percent for lower body exercises. Workout A Day 1 - Upper Body Day 2 - Lower Body Day 3 - Upper Body Weekends = active rest REPEAT x 4 weeks As with any muscle hypertrophy plan, strength training is a key ingredient. Nutrition, however, is the “must have” component that needs be checked off each day and over the course of each week. This has to happen for the next month in order to build metabolically active lean muscle mass. Work on consuming at least 1 gram of protein per kilogram of body weight each day. This can feel like a chore at times. Make sure you eat high density, nutritious meals. When you need to supplement with a whey protein drink make sure it contains all the essential amino acids especially leucine which is a branch-chain amino acid and critical for muscle protein synthesis. Stay Strong Together! MICHAEL WOOD, CSCS JeFit
Routine detail
Day 1
Workout 1: Upper Body
Est. 64 min
7 exercises
Barbell Bench Press
3 Sets x 12,10,8 Reps
Barbell Bent-Over Row
3 Sets x 12,10,8 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Day 2
Workout 2: Lower Body & Core
Est. 32 min
4 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Day 3
Workout 3: Upper Body
Est. 57 min
6 exercises
Barbell Push Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12,10,8 Reps
Dumbbell Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Curl
3 Sets x 12,10,8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12,10,8 Reps
Day 4
Workout 1: Upper Body
Est. 62 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Day 5
Workout 2: Lower Body & Core
Est. 32 min
4 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Day 6
Workout: upper body
Est. 53 min
6 exercises
Barbell Push Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Barbell Curl
3 Sets x 12,10,10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12,10,10 Reps
Day 7
Workout 1: Upper Body
Est. 62 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Day 8
Workout 2: Lower Body & Core
Est. 45 min
5 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 12 Reps
Day 9
Workout: upper body
Est. 63 min
6 exercises
Barbell Push Press
4 Sets x 8,8,6,6 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Day 10
Workout 1: Upper Body
Est. 72 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8,8,6,6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8,8,6,6 Reps
Day 11
Workout 2: Lower Body & Core
Est. 61 min
6 exercises
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 8,8,6,6 Reps
Machine Seated Leg Curl
4 Sets x 8,8,6,6 Reps
Machine Calf Raise
4 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 20 Reps
Weight Plate Rotation
3 Sets x 20 Reps
Day 12
Workout: upper body
Est. 62 min
6 exercises
Barbell Push Press
5 Sets x 5 Reps
Cable Seated Row
4 Sets x 8,8,6,6 Reps
Dumbbell Bench Press
4 Sets x 8,8,6,6 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8,8,6,6 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8,8,6,6 Reps