Loading...
3-day upper/lower split
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 3-day upper/lower split routine by ChantalSchot is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Upper Push
Est. 0 min
12 exercises
Treadmill Running
1 Set
Kettlebell Goblet Squat
2 Sets x 12 Reps
Push-Up
2 Sets x 12 Reps
Weight Plate Russian Twist
2 Sets x 12 Reps
Sit-Up
2 Sets x 12 Reps
Bench Dip
2 Sets x 12 Reps
Machine Ab Crunch
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Machine Inner Chest Press
2 Sets x 12 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Walking
1 Set
Day 2
Lower
Est. 0 min
11 exercises
Treadmill Running
1 Set
Kettlebell Goblet Squat
2 Sets x 12 Reps
Weight Plate Russian Twist
2 Sets x 12 Reps
Dumbbell Lunge
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Hip Abduction
2 Sets x 12 Reps
Machine Hip Adduction
2 Sets x 12 Reps
Walking
1 Set
Day 3
Upper Pull
Est. 0 min
11 exercises
Treadmill Running
1 Set
Weight Plate Russian Twist
2 Sets x 12 Reps
Kettlebell Goblet Squat
2 Sets x 12 Reps
Sit-Up
2 Sets x 12 Reps
Bridge
2 Sets
Machine Seated Calf Raise
2 Sets x 12 Reps
Machine Vertical Row (Close Grip)
2 Sets x 12 Reps
Machine Lat Pulldown
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Walking
1 Set
