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3 Day Split
AUDIO TIP
Cutting
Beginner
Machine strength
Plan Details
The 3 Day Split routine by Barnebee is a 6 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Routine detail
Mon
Legs
Est. 0 min
7 exercises
Smith Machine Front Squat
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
2 Sets x 12 Reps
Dumbbell Split squat
2 Sets x 10 Reps
Glute Ham Raise
4 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Machine Calf Press
4 Sets x 15 Reps
Wed
Push
Est. 0 min
9 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
2 Sets x 15 Reps
Cable Decline Chest Fly
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Dip
3 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 15 Reps
Thu
Pull
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Barbell Rear Delt Row
4 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Fri
Legs
Est. 0 min
7 exercises
Smith Machine Front Squat
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
2 Sets x 12 Reps
Dumbbell Split squat
2 Sets x 12 Reps
Glute Ham Raise
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 15 Reps
Sat
Push
Est. 0 min
9 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
2 Sets x 15 Reps
Cable Decline Chest Fly
3 Sets x 15 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Dip
3 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 15 Reps
Sun
Pull
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Barbell Rear Delt Row
4 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
