3 Day Split
General
Intermediate
Barbell
Plan Details
The 3 Day Split routine by andreworourke is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 day split to build muscle. Can be done 3 days a week or 6 days a week with break in between.
Routine detail
Day 1
Chest & Triceps
Est. 47 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Day 2
Back & Biceps
Est. 64 min
9 exercises
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Cable Upper Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Barbell Curl
5 Sets x 10 Reps
Day 3
Legs & Shoulders
Est. 76 min
9 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
shoulder 50's
2 Sets x 50 Reps
