3 day - Jacked Time Saver
General
Intermediate
Dumbbell
Plan Details
The 3 day - Jacked Time Saver routine by jboogs49 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Week 1 - Quads (Heavy) Back (Mod/Light)
Est. 68 min
8 exercises
Barbell Squat
4 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Day 1
Week 2 - Quads (Light/Mod) Back (Heavy)
Est. 87 min
10 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Weighted Pull Ups
3 Sets x 8 Reps
Pendlay Rows
3 Sets x 5 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Day 2
Week 2 - Chest (Mod/Light) Biceps/Triceps
Est. 93 min
12 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Weighted Dips
3 Sets x 10 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Day 2
Week 1 - Chest (Heavy) Biceps/Triceps
Est. 92 min
12 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell One-Arm Bench Press
3 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Weighted Dips
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Day 3
Week 2 - Hamstring/Lower Back (Heavy) Shoulders (Light)
Est. 65 min
10 exercises
Barbell Deadlift
4 Sets x 4 Reps
Barbell Good Morning
3 Sets x 5 Reps
Dumbbell bulgarians
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Overhead Squat
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 3
Week 1 - Hamstring/Lower Back (Light/Mod) Shoulders (Mod/Heavy)
Est. 73 min
10 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Dumbbell bulgarians
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Barbell Overhead Squat
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
