2 Weeks - 3 Day Split
Cutting
Intermediate
Machine strength
Plan Details
The 2 Weeks - 3 Day Split routine by fznfit is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
I am an employee and have a family. Most of my time is spent on work and family. With a busy and uncertain schedule, I find it very difficult to be consistent in workout. Sometimes I can workout 4 times a week, but more often it is 3 times a week. Actually I prefer 4 Day with Upper-Lower Split workout. But based on my experience, to make the workout more effective on 3 days a week, I make a plan with Upper, Lower, and Full Body split workout. So with this exercise plan, there are no untrained muscle parts in a week, even though I only have 2 times workout in a week. Maybe some of you who have the same activities as me, can use my training plan as a reference. Thank you and Salam Olahraga!
Routine detail
Day 1
W1 Upper Body
Est. 60 min
6 exercises
Dumbbell Shoulder Press
5 Sets x 8 Reps
Dumbbell Deadlift
5 Sets x 8 Reps
Dumbbell Incline Bench Row
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Incline Hammer Curl (Prone)
5 Sets x 8 Reps
Dumbbell Press (Close Grip)
5 Sets x 8 Reps
Day 2
W1 Lower Body
Est. 59 min
6 exercises
Kettlebell Goblet Squat
5 Sets x 8 Reps
Dumbbell Lunge
5 Sets x 8 Reps
Dumbbell Calf Raise
5 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Weight Plate Russian Twist
5 Sets x 8 Reps
Dumbbell Side Bend
5 Sets x 8 Reps
Day 3
W1 Full Body
Est. 56 min
9 exercises
Machine Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Day 4
W2 Upper Body
Est. 61 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Front Raise Pullover
5 Sets x 8 Reps
Barbell Push Press
5 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 8 Reps
Machine Inverted Row (Feet Elevated)
5 Sets x 8 Reps
Barbell Overhead Tricep Extension
5 Sets x 8 Reps
Day 5
W2 Lower Body
Est. 59 min
6 exercises
Barbell Standing Calf Raise
5 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Barbell Kneeling Squat
5 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
5 Sets x 8 Reps
Crunch
5 Sets x 8 Reps
Day 6
W2 Full Body
Est. 57 min
9 exercises
Cable Cross-Over
3 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
