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3 Days On, 1 Day Off
General
Intermediate
Machine strength
Plan Details
The 3 Days On, 1 Day Off routine by GabeIocco is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Back and Arms V1
Est. 97 min
15 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Upper Row
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Day 2
Legs and Abs
Est. 130 min
20 exercises
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell 1/2 Squat
3 Sets x 8 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Barbell Hang Clean
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Hip Extension (Standing)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Day 3
Chest and Shoulders
Est. 85 min
13 exercises
Stability Ball Push-Up
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 4
Rest Day
Est. 123 min
2 exercises
Swimming
1 Set
Walking
1 Set
