Simple 3 Day Split for Strength
General
Beginner
Machine strength
Plan Details
The Simple 3 Day Split for Strength routine by terizius is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
3 Day Strength Split. Limit reps to 3-5 (heavy weights). Rest 2-3 mins between sets. Perform a minimum of 1 warm-up set for each exercise. Increase weights as able, every 1-2 weeks.
Routine detail
Mon
Quads/Shoulders/Calves
Est. 40 min
4 exercises
Smith Machine Squat
3 Sets x 4 Reps
Barbell Seated Press
3 Sets x 4 Reps
Machine Leg Extension
3 Sets x 4 Reps
Machine Seated Calf Raise
3 Sets x 4 Reps
Wed
Chest/Biceps/Traps
Est. 40 min
4 exercises
Barbell Bench Press
3 Sets x 4 Reps
EZ Bar Curl
3 Sets x 4 Reps
Dumbbell Decline Press
3 Sets x 4 Reps
Barbell Shrug
3 Sets x 4 Reps
Fri
Back/Triceps/Calves
Est. 40 min
4 exercises
Barbell Deadlift
3 Sets x 4 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 4 Reps
Cable Seated Row
3 Sets x 4 Reps
Machine Calf Press
3 Sets x 4 Reps
