PH3
General
Intermediate
Machine strength
Plan Details
The PH3 routine by gregtidwell is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
2x3 day split: Back/Shoulders, Legs/Core, and Chest/Arms First split: Power Second split: Hypertrophy
Routine detail
Day 1
Power: Back/Shoulders
Est. 82 min
11 exercises
Barbell Deadlift
3 Sets x 6 Reps
Smith Machine Shoulder Press
3 Sets x 6 Reps
Machine Seated Row
3 Sets x 6 Reps
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Cable Upright Row
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 7 Reps
Day 2
Power: Legs
Est. 0 min
0 exercises
This day is empty
Day 3
Power: Chest/Arms
Est. 0 min
0 exercises
This day is empty
Day 4
Hyper: Back/Shoulders
Est. 12 min
2 exercises
Barbell Bent-Over Row
3 Sets x 7 Reps
Cable Rope Face Pull
3 Sets x 7 Reps
Day 5
Hyper: Legs
Est. 0 min
0 exercises
This day is empty
Day 6
Hyper: Chest/Arms
Est. 0 min
0 exercises
This day is empty
