3 on 1 off
General
Advanced
Machine strength
Plan Details
The 3 on 1 off routine by mrkwright is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
For bulking use rep range 5 to 6 reps per set and increase weight so 6th rep is failure. For cutting use rep range 12 to 15 reps per set. Day1: Back/Bis Day2: Hams/Calves/Delts Day3: Chest/Tris Day4: Rest Day5: Quads/Calves Day6: Back/Bis Day7: Hams/Calves/Delts Day8: Rest Day9: Chest/Tris Day10: Quads/Calves Day11: Back/Bis Day12: Rest Day13:.... Follow the pattern.
Routine detail
Day 1
Back and Bi's
Est. 54 min
9 exercises
Machine Assisted Pull-Up
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Barbell Spider Curl
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Cable Dual Overhead Curl
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Bicep Curl
3 Sets x 6 Reps
Day 2
Hams/Calves/Delts
Est. 54 min
9 exercises
Machine Seated Leg Curl
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Dumbbell Alternating Front Raise
3 Sets x 6 Reps
Dumbbell Walking Lunge
3 Sets x 6 Reps
Smith Machine Upright Row
3 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Smith Machine Shoulder Press
3 Sets x 6 Reps
Day 3
Chest and Tri's
Est. 61 min
10 exercises
Barbell Bench Press
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Pullover
3 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Machine Assisted Dip
3 Sets x 6 Reps
Weighted Bench Dip
3 Sets x 6 Reps
Day 4
Quads and Calves
Est. 51 min
7 exercises
Machine Leg Extension
4 Sets x 6 Reps
Barbell Squat
4 Sets x 6 Reps
Machine Hip Adduction
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Calf Press On Leg Press
4 Sets x 6 Reps
Machine Calf Raise
4 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 6 Reps
