Darren 3-Day Split
General
Beginner
Barbell
Plan Details
The Darren 3-Day Split routine is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Legs and Abs
Est. 65 min
8 exercises
Barbell 1/2 Squat
5 Sets x 12 Reps
Dumbbell Lunge
5 Sets x 12 Reps
Dumbbell Squat
5 Sets x 12 Reps
Decline Bench Weighted Twist
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Parallel Bar Hip Flexion
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Any
Full Body A
Est. 70 min
8 exercises
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Barbell Bench Press
5 Sets x 12 Reps
Weighted Pull-Up
3 Sets x 12 Reps
Barbell Press on Stability Ball
5 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Shoulder Shrug
5 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
V Bar Pull-Up
3 Sets x 12 Reps
Any
Full Body B
Est. 76 min
9 exercises
Barbell Bent-Over Row
5 Sets x 12 Reps
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Shrug
5 Sets x 12 Reps
Barbell Decline Bench Press
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
