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3 Day Split
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 3 Day Split routine by katrinaclary is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Workout 1
Est. 0 min
12 exercises
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Barbell Good Morning
4 Sets x 10 Reps
Barbell Front Squat
4 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 8 Reps
Weighted Side Bend
4 Sets x 8 Reps
Glute Kickback (Kneeling)
4 Sets x 20 Reps
Tue
Workout 2
Est. 0 min
14 exercises
Cable Upright Row
4 Sets x 15 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Plank
3 Sets
Barbell Bicep Curl (Wide Grip)
4 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Wed
Workout 3
Est. 0 min
14 exercises
Cable Upright Row
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 15 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Thu
Workout 4
Est. 0 min
10 exercises
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Smith Machine Split Squat
4 Sets x 10 Reps
Smith Machine Front Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Fri
Workout 5
Est. 0 min
14 exercises
Cable Rope Face Pull
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Upright Row
4 Sets x 12 Reps
Cable One-Arm Seated Row
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 15 Reps
Seated Bench Leg Pull-In
4 Sets x 8 Reps
Sat
Workout 6
Est. 0 min
13 exercises
Smith Machine Squat
4 Sets x 10 Reps
Smith Machine Front Squat
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Leg Raise
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Any
New Workout
Est. 0 min
11 exercises
Barbell Deadlift
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Hanging AB punches
3 Sets
Kettlebell Goblet Squat
3 Sets x 8 Reps
Single-Leg Squat
3 Sets x 8 Reps
Stability Ball V-Up
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 8 Reps
Cable side twists
3 Sets x 8 Reps
Cable kick backs
3 Sets x 8 Reps
Rowing
3 Sets
