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DTP - 3 Day Split
AUTOPLAYAUDIO TIP
Cutting
Intermediate
Barbell
Plan Details
The DTP - 3 Day Split routine by CvPT is a 14 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest/Back
Est. 51 min
4 exercises
Dumbbell Incline Bench Press
5 Sets x 50,40,30,20,10 Reps
Dumbbell One-Arm Row
5 Sets x 10,20,30,40,50 Reps
T-Bar Row
5 Sets x 50,40,30,20,10 Reps
Floor Press
5 Sets x 10,20,30,40,50 Reps
Day 2
Shoulders/Arms
Est. 55 min
4 exercises
Dumbbell Seated Shoulder Press
5 Sets x 50,40,30,20,10 Reps
Barbell Spider Curl
5 Sets x 10,20,30,40,50 Reps
Dumbbell Reverse Fly
5 Sets x 50,40,30,20,10 Reps
Single-Leg Bench Dip
5 Sets x 10,20,30,40,50 Reps
Day 3
Legs
Est. 50 min
4 exercises
Split Squat
5 Sets x 50,40,30,20,10 Reps
Barbell Romanian Deadlift
5 Sets x 10,20,30,40,50 Reps
Barbell Hip Thrust
5 Sets x 50,40,30,20,10 Reps
Weight Plate Squat
5 Sets x 10,20,30,40,50 Reps
Day 4
Chest/Back
Est. 62 min
4 exercises
Dumbbell Decline Bench Press
5 Sets x 50,40,30,20,10 Reps
Cable Pulldown (Underhand)
5 Sets x 10,20,30,40,50 Reps
Barbell Bench Press (Wide Grip)
5 Sets x 50,40,30,20,10 Reps
Cable Seated Row
5 Sets x 10,20,30,40,50 Reps
Day 5
Shoulders/Arms
Est. 60 min
4 exercises
EZ Bar Curl
5 Sets x 50,40,30,20,10 Reps
Dumbbell One-Arm Front Raise
5 Sets x 10,20,30,40,50 Reps
Barbell Bench Press (Close Grip)
5 Sets x 50,40,30,20,10 Reps
Dumbbell Lateral Raise
5 Sets x 10,20,30,40,50 Reps
Day 6
Legs
Est. 22 min
4 exercises
Split Squat
5 Sets x 50 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Barbell Hip Thrust
5 Sets x 50 Reps
Dumbbell Step-Up
5 Sets x 10 Reps
Day 7
Chest/Back
Est. 50 min
4 exercises
Push-Up
5 Sets x 50,40,30,20,10 Reps
EZ Bar Rocker/Pullover
5 Sets x 10,20,30,40,50 Reps
Barbell Bench Press
5 Sets x 50,40,30,20,10 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 10,20,30,40,50 Reps
Day 8
Shoulders/Arms
Est. 58 min
4 exercises
Dumbbell Press (Close Grip)
5 Sets x 50,40,30,20,10 Reps
Weight Plate High Front Raise
5 Sets x 10,20,30,40,50 Reps
Barbell Upright Row
5 Sets x 50,40,30,20,10 Reps
Dumbbell Incline Curl
5 Sets x 10,20,30,40,50 Reps
Day 9
Chest/Back
Est. 52 min
2 exercises
Barbell Bench Press
10 Sets x 50,40,30,20,10,10,20,30,40,50 Reps
T-Bar Row
4 Sets x 20 Reps
Day 10
Shoulders/Arms
Est. 52 min
2 exercises
Dumbbell Seated Arnold Press
10 Sets x 50,40,30,20,10,10,20,30,40,50 Reps
21s
4 Sets x 21 Reps
Day 11
Legs
Est. 33 min
2 exercises
Barbell Squat
10 Sets x 50,40,30,20,10,10,20,30,40,50 Reps
Bodyweight Calf Raise
4 Sets x 20 Reps
Day 12
Chest/Back
Est. 51 min
2 exercises
T Bar Row
10 Sets x 50,40,30,20,10,10,20,30,40,50 Reps
Dumbbell Fly
4 Sets x 20 Reps
Day 13
Shoulders/Arms
Est. 65 min
2 exercises
Dumbbell Concentration Curl
10 Sets x 50,40,30,20,10,10,20,30,40,50 Reps
Dirty 30s
4 Sets x 30 Reps
Day 14
Legs
Est. 59 min
2 exercises
Barbell Squat
10 Sets x 50,40,30,20,10,10,20,30,40,50 Reps
Bodyweight Calf Raise
4 Sets x 20 Reps
