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3 day cutting/bulking split (mainly female)
General
Intermediate
Machine strength
Plan Details
The 3 day cutting/bulking split (mainly female) routine by hulljeremiah24 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Legs
Est. 37 min
5 exercises
Barbell Squat
3 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Tue
HIIT/Abs
Est. 30 min
4 exercises
Treadmill Running
1 Set
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Plank
3 Sets
Wed
Upper body
Est. 53 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Thu
LIIS/Abs
Est. 48 min
4 exercises
Treadmill Running
1 Set
Barbell Ab Rollout
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Fri
Legs
Est. 47 min
6 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
