3 day split full body
Cutting
Intermediate
None
Plan Details
The 3 day split full body routine by sven78 is a 3 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Any
Lower focus + push
Est. 59 min
8 exercises
Pelvic Tilt to Glute Bridge
3 Sets x 12 Reps
Hack Squat
4 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Any
Upper focus + posterior chain
Est. 66 min
9 exercises
Pelvic Tilt to Glute Bridge
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Any
Hypertrophy
Est. 60 min
8 exercises
Machine Leg Press
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
