Custom 3 Day Split - JEFIT

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Custom 3 Day Split - JEFIT

Custom 3 Day Split banner

Custom 3 Day Split

AUDIO TIP

Bulking

Intermediate

Dumbbell

Plan Details

The Custom 3 Day Split routine by btatgenhorst is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

3-Day variant of workout found on https://www.bodybuilding.com/content/what-is-the-best-3-day-split-for-muscle-building.html

Routine detail

Day 1

Leg Day :(

Est. 0 min

15 exercises

Burpee, Jumping Jack, Jumping Rope, Bike Demonstration

Burpee, Jumping Jack, Jumping Rope, Bike

4 Sets

Bodyweight Walking Lunge Demonstration

Bodyweight Walking Lunge

1 Set x 20 Reps

Arm Circles Demonstration

Arm Circles

1 Set x 8 Reps

Scorpion Demonstration

Scorpion

1 Set x 8 Reps

Iron Cross Stretch Demonstration

Iron Cross Stretch

1 Set x 8 Reps

Bulgarian Split Squat Demonstration

Bulgarian Split Squat

2 Sets x 8 Reps

Dumbbell Plie Squat Demonstration

Dumbbell Plie Squat

2 Sets x 8 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

2 Sets x 8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

2 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

2 Sets x 8 Reps

Farmer’s Walk Demonstration

Farmer’s Walk

2 Sets x 8 Reps

Stability Ball Hamstring Curl to Bridge Demonstration

Stability Ball Hamstring Curl to Bridge

3 Sets x 8 Reps

Dumbbell Hamstring Curl Demonstration

Dumbbell Hamstring Curl

3 Sets x 8 Reps

Toe Touches Demonstration

Toe Touches

2 Sets x 8 Reps

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps

Day 2

Chest, Triceps, Delts

Est. 0 min

14 exercises

Burpee, Jumping Jack, Jumping Rope, Bike Demonstration

Burpee, Jumping Jack, Jumping Rope, Bike

4 Sets

Bodyweight Walking Lunge Demonstration

Bodyweight Walking Lunge

1 Set x 20 Reps

Arm Circles Demonstration

Arm Circles

1 Set x 30 Reps

Scorpion Demonstration

Scorpion

1 Set x 8 Reps

Iron Cross Stretch Demonstration

Iron Cross Stretch

1 Set x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

2 Sets x 8 Reps

Dumbbell Press (Close Grip) Demonstration

Dumbbell Press (Close Grip)

2 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

2 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

2 Sets x 8 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

2 Sets x 8 Reps

Stability Ball Dip Demonstration

Stability Ball Dip

2 Sets x 8 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 8 Reps

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps

Day 3

Biceps, Back

Est. 0 min

15 exercises

Burpee, Jumping Jack, Jumping Rope, Bike Demonstration

Burpee, Jumping Jack, Jumping Rope, Bike

4 Sets

Bodyweight Walking Lunge Demonstration

Bodyweight Walking Lunge

1 Set x 20 Reps

Arm Circles Demonstration

Arm Circles

1 Set x 20 Reps

Scorpion Demonstration

Scorpion

1 Set x 8 Reps

Iron Cross Stretch Demonstration

Iron Cross Stretch

1 Set x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

2 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

2 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

2 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Wrist Curl Demonstration

Dumbbell Seated Wrist Curl

2 Sets x 8 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 8 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 8 Reps

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps