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Maps Split: Phase 3
General
Advanced
Machine strength
Plan Details
The Maps Split: Phase 3 routine by Ctomke93 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Chest/Shoulder/Tricep
Est. 77 min
11 exercises
Cable Seated Row to Neck
3 Sets x 20 Reps
EZ Bar Tricep Extension
4 Sets x 18 Reps
Cable Shoulder Extension
7 Sets x 20,20,20,20,15,15,15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Cable Alternate Curl
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 8,15,15,20 Reps
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Cable Cross-Over
6 Sets x 20,20,20,15,15,15 Reps
Cable Reverse Fly
2 Sets x 20 Reps
Barbell Military Press
4 Sets x 18 Reps
Dumbbell Seated Side Lateral Raise
6 Sets x 20,20,20,15,15,15 Reps
Day 2
Legs/Abs
Est. 64 min
9 exercises
Barbell Squat
3 Sets x 8,20,20 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Barbell Standing Calf Raise
6 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Hanging Leg Raise
2 Sets x 12 Reps
Decline Crunch
2 Sets x 12 Reps
Day 3
Back/Bicep
Est. 83 min
12 exercises
Dumbbell Alternating Preacher Curl
4 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
6 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 8,12,12,12 Reps
Barbell Bent-Over Row
3 Sets x 15 Reps
Snatch High Pull
3 Sets x 15 Reps
Band pullup
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
Reverse Crunch
4 Sets x 20 Reps
Stability Ball Weighted Sit-Up
4 Sets x 20 Reps
Day 4
Chest/Shoulder/Tricep
Est. 96 min
12 exercises
Band Reverse Fly
5 Sets x 20 Reps
Dumbbell One-Arm Bicep Curl (Prone)
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
One Arm Machine Fly
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 8,20,20 Reps
Dumbbell Bench Press
6 Sets x 15 Reps
Dumbbell Arnold Press
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Dumbell Alternate Upright Row
3 Sets x 10 Reps
Scarecrows
3 Sets x 15 Reps
Dip
7 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 20 Reps
Day 5
Legs/Abs
Est. 52 min
7 exercises
Bulgarian Split Squat
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Machine Single-Leg Curl
2 Sets x 15 Reps
Machine Calf Press
6 Sets x 20 Reps
Decline Sit Ups
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Day 6
Back/Bicep
Est. 92 min
11 exercises
Dumbbell Hammer Curl
4 Sets x 20 Reps
Dumbbell Incline Curl
7 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Kroc Rows
2 Sets x 15 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
6 Sets x 15 Reps
Barbell Behind the Back Shrug
3 Sets x 20 Reps
Reverse Crunch
4 Sets x 12 Reps
Decline Crunch
4 Sets x 10 Reps
Day 7
Power
Est. 40 min
5 exercises
Barbell Squat
3 Sets x 3 Reps
Barbell Sumo Deadlift
3 Sets x 3 Reps
Barbell Bench Press
3 Sets x 5 Reps
Barbell Push Press
3 Sets x 5 Reps
Chin-Up with Knee Raise
15 Sets x 7 Reps
