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Barbell 3-Day Split Routine
Bulking
Beginner
None
Plan Details
The Barbell 3-Day Split Routine routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is a classic 3-day split barbell beginner routine. If you are at home and have only dumbbells or kettlebells- no problem - go for it - using what you have. Suggested Workout Schedule Day 1 - Chest, Shoulders and Triceps Day 2 - Rest day Day 3 - Back & Biceps Day 4 - Rest day Day 5 - Legs & Core Day 6 - Rest day Day 7 - Rest day Repeat sequence the following weeks for 4-6 weeks while increasing volume each week. **All workout sessions are about 60-minutes, include 5 exercises with mostly 4 sets and 2:00 recovery between sets. Your strength program is only part of your total plan. Other components not mentioned here that you need to focus on are nutritious eating with optimal protein (25-30 grams/protein/meal) and plenty of recovery between workouts. Stay Strong Together, MICHAEL WOOD, CSCS JeFit
Routine detail
Day 1
Workout 1
Est. 66 min
5 exercises
Barbell Bench Press
4 Sets x 10,10,8,8 Reps
Barbell Incline Bench Press
4 Sets x 10,10,8,8 Reps
Barbell Military Press
4 Sets x 10,10,8,8 Reps
Barbell Push Press
4 Sets x 10,10,8,8 Reps
Barbell Overhead Tricep Extension
4 Sets x 10,10,8,8 Reps
Day 2
Workout 2
Est. 64 min
5 exercises
Barbell Deadlift
4 Sets x 8,8,6,6 Reps
Barbell Row
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Curl (Close Grip)
4 Sets x 10 Reps
Day 3
Workout 3
Est. 55 min
5 exercises
Barbell Front Squat
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
2 Sets x 8,6 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Weighted Decline Rotation
3 Sets x 12 Reps
