3 on 1 off - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

3 on 1 off - JEFIT

3 on 1 off banner

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

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 6 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

3 Sets x 6 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 6 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 6 Reps

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

3 Sets x 6 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 6 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 6 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 6 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

3 Sets x 6 Reps

Day 2

Hams/Calves/Delts

Est. 54 min

9 exercises

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 6 Reps

Smith Machine Upright Row Demonstration

Smith Machine Upright Row

3 Sets x 6 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 6 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

3 Sets x 6 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 6 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 6 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 6 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 6 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

3 Sets x 6 Reps

Day 3

Chest and Tri's

Est. 61 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 6 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 6 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 6 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 6 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 6 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 6 Reps

Machine Assisted Dip Demonstration

Machine Assisted Dip

3 Sets x 6 Reps

Weighted Bench Dip Demonstration

Weighted Bench Dip

3 Sets x 6 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 6 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 6 Reps

Day 4

Quads and Calves

Est. 51 min

7 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 6 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 6 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 6 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 6 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 6 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 6 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 6 Reps