My 3-day split routine
General
Intermediate
Barbell
Plan Details
The My 3-day split routine routine by Vasbyt7 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This routine is 3 day split that is rotated. I use it as 3 days on, 1 day off, 2 days on, 1 day off, 3 days on etc.
Routine detail
Day 1
Pecs, Back, Abs
Est. 60 min
7 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Barbell Pullover
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Crunch
3 Sets x 25 Reps
Day 2
Shoulders, biceps, triceps
Est. 83 min
11 exercises
Barbell Clean and Jerk
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 7 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 25 Reps
Day 3
Calves, quads, abs
Est. 75 min
8 exercises
Machine Calf Raise
4 Sets x 20 Reps
Machine Calf Press
4 Sets x 20 Reps
Barbell Squat
3 Sets x 7 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Decline Crunch
3 Sets x 25 Reps
