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Grad School Split
AUDIO TIP
General
Intermediate
None
Plan Details
The Grad School Split routine by bmpennick is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 day split for the working academic!
Routine detail
Day 1
Full Body A
Est. 0 min
11 exercises
Pull-Up
6 Sets x 5,6,6,5,5,4 Reps
Cable Seated Row
5 Sets x 10,10,10,10,6 Reps
Dumbbell Bench Press
5 Sets x 15,12,10,10,10 Reps
Barbell Military Press
4 Sets x 10,10,10,3 Reps
Barbell Romanian Deadlift
4 Sets x 10,10,10,8 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Kettlebell Goblet Squat
4 Sets x 10,10,10,8 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
4 Sets x 10 Reps
Day 2
Full Body 2
Est. 0 min
10 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 15,20,11,10,10 Reps
Dumbbell One-Arm Row
4 Sets x 10,10,6,6 Reps
Dumbbell Incline Bench Press
6 Sets x 15,12,10,10,8,40 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 12,10,10,10 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10,12,10,10 Reps
Dumbbell Incline Bench Row
4 Sets x 12,12,12,10 Reps
Day 3
Full Body 3
Est. 0 min
14 exercises
Trap Bar Deadlift
6 Sets x 12,12,12,10,5,5 Reps
Cable V Bar Pulldown
4 Sets x 15,20,10,10 Reps
Barbell Row
4 Sets x 8,10,10,6 Reps
Push-Up
4 Sets x 20 Reps
Dumbbell One-Arm Shoulder Press
4 Sets x 5,13,10,10 Reps
Dumbbell Alternating Front Raise
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Dumbbell Incline Tricep Extension
4 Sets x 12,6,10,10 Reps
Dumbbell Incline Curl
4 Sets x 12,8,8,10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Romanian Deadlift
4 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10,10,6,4,3 Reps
