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3 Day Split Program
AUTOPLAY
Bulking
Beginner
Machine strength
Plan Details
The 3 Day Split Program routine by magyaratilla is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is a 3-day, beginner, split routine. You will focus on training several muscle groups each day. Each training session offers 3-4 sets per exercise and - typically - two exercises per body part. 3-day Program Design Session 1: Focuses on the back, biceps and forearms. Includes 8 exercises and 60-minute session. Session 2: This workout hits the Legs and abs. Includes 7 exercises and about a 52-minute session. Session 3: The third session targets the chest, shoulders and triceps. The workout has only 5 exercises but 4 sets each. Total workout time is about 50-minutes. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Back / Biceps / Forearms
Est. 111 min
9 exercises
Machine Fly
4 Sets x 9 Reps
Machine Bench Press
4 Sets x 9 Reps
Machine Incline Chest Press
4 Sets x 9 Reps
Barbell Curl
4 Sets x 9 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 9 Reps
Cable Preacher Curl
4 Sets x 9 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 9 Reps
Cable Shoulder Extension
4 Sets x 9 Reps
Machine Dip
4 Sets x 9 Reps
Day 2
Workout 2: Legs / Abs
Est. 60 min
10 exercises
Leverage Machine High Row
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Machine Lateral Shoulder Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Day 3
Workout: Chest / Shoulders / Triceps
Est. 6 min
1 exercise
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 4
New Workout
Est. 0 min
0 exercises
This day is empty
