3 Day Split Beginner
Bulking
Beginner
Machine strength
Plan Details
The 3 Day Split Beginner routine is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Example of a simple 3 day split beginners program for BB
Routine detail
Day 1
Monday
Est. 68 min
11 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Back Extension (Prone)
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Plank
3 Sets
Bodyweight Calf Raise
3 Sets x 8 Reps
Day 2
Wednesday
Est. 65 min
10 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Rear Tricep Extension
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Upright Row (Supine)
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Day 3
Friday
Est. 71 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
