3 splitt
Bulking
Intermediate
Machine strength
Plan Details
The 3 splitt routine by Sebastian.Knorr is a 12 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Hey! this is my 3 split program, where the point is to exercise the program 2 times a week. so when you've gone the round from 1 to 12 you simply start from 1 again. The exercises where I've sett up the rest time to 37 seconds with 7 sets is something called FST 7. basically, 7 set in 7 minutes. You have 60 seconds to do both 10 reps and get rest.
Routine detail
Day 1
Chest, triceps and shoulders
Est. 89 min
9 exercises
Barbell Bench Press
6 Sets x 20,15,10,10,10,10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
7 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15,10,10,10,10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
7 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Day 2
Heavy legs
Est. 72 min
7 exercises
Machine Leg Press
5 Sets x 24,20,16,12,8 Reps
Barbell Squat
8 Sets x 20,16,12,8,4,4,4,4 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 20,20,15,15 Reps
Machine Calf Press
4 Sets x 20,20,15,15 Reps
Day 3
Back and biceps
Est. 71 min
7 exercises
Barbell Deadlift
7 Sets x 20,16,12,8,8,8,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Day 4
Pause
Est. 0 min
0 exercises
This day is empty
Day 5
chest, triceps and shoulders
Est. 88 min
9 exercises
Barbell Bench Press (Close Grip)
6 Sets x 20,15,10,10,10,10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Day 6
Legs
Est. 64 min
7 exercises
Machine Leg Press
5 Sets x 24,20,16,12,8 Reps
Barbell Squat
7 Sets x 20,16,12,8,8,8,8 Reps
Machine Leg Extension
7 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 20,20,15,15 Reps
Machine Calf Press
4 Sets x 20,20,15,15 Reps
Day 7
Heavy back and biceps
Est. 81 min
7 exercises
Barbell Deadlift
8 Sets x 20,16,12,8,4,4,4,4 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Day 8
Pause
Est. 0 min
0 exercises
This day is empty
Day 9
heavy Chest, triceps and shoulders
Est. 100 min
9 exercises
Barbell Bench Press
8 Sets x 20,15,10,5,5,5,5,5 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 20,16,12,8,8,8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
6 Sets x 20,16,12,8,8,8 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Day 10
Legs
Est. 62 min
7 exercises
Machine Leg Press
5 Sets x 24,20,16,12,8 Reps
Barbell Squat
7 Sets x 20,16,12,8,8,8,8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 20,20,1515,1515 Reps
Machine Calf Press
4 Sets x 20,20,15,15 Reps
Day 11
Back and biceps
Est. 73 min
7 exercises
Barbell Deadlift
7 Sets x 20,16,12,8,8,8,8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable One-Arm Seated Row
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Cable Dual Overhead Curl
7 Sets x 10 Reps
Day 12
Pause
Est. 0 min
0 exercises
This day is empty
