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3 days of Gains
General
Intermediate
Barbell
Plan Details
The 3 days of Gains routine by ichawt is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Moderate volume and intensity
Est. 62 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Chin-Up with Knee Raise
4 Sets x 6 Reps
Barbell Military Press
4 Sets x 6 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Sit-Up
4 Sets x 20 Reps
EZ Bar Curl
4 Sets x 6 Reps
Treadmill Running
1 Set
Day 2
High intensity
Est. 98 min
7 exercises
Treadmill Running
1 Set
Barbell Clean Pull
4 Sets x 6 Reps
Barbell Front Squat
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 5 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Day 3
High volume
Est. 113 min
8 exercises
Barbell Squat
4 Sets x 12 Reps
Pull-Up
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Single-Leg Squat
4 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12 Reps
Treadmill Running
1 Set
Plank
3 Sets
