3 Day Split and 2 Day Cardio

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RATING: 86 (FROM 3 JEFIT MEMBERS)

4 DAYS - Cutting - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

A split workout is designed to train different muscle groups on each day and then give them time to recover before they're trained again. The 3-day split and 2-day cardio is a great balance for 5 days that give results, but don't have a lot time to spend in the gym. This plan focuses on the exercises that maximize work on the targeted muscles and various cardio workouts. Warming Up Especially for compound lifts we recommend warming up with lighter weights before your working. There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 10 reps by default, but feel free to change.

Tuesday
Thursday
Monday
Wednesday
Friday

Chest, Triceps & Abs 11 exercises, 1 hr 23 mins

Barbell Bench Press	3x10 reps	rest: 120s
Barbell Incline Bench Press	3x10 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 90s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
Cable Wood Chop	3x10 reps	rest: 60s
Bench Weighted Decline Crunch	3x10 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x10 reps	rest: 60s
Alternating Heel Touch	3x10 reps	rest: 60s

Cardio 4 exercises, 1 hr 11 mins

Stationary Bike	0x0 reps	rest: 15s
Treadmill Running	0x0 reps	rest: 30s
Rowing	0x0 reps	rest: 10s
Elliptical Training	0x0 reps	rest: 10s

Back, Biceps & Abs 11 exercises, 1 hr 19 mins

Barbell Deadlift	3x10 reps	rest: 120s
Machine Seated Row	3x10 reps	rest: 90s
Machine Lat Pulldown	3x10 reps	rest: 60s
Barbell Preacher Curl	3x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x10 reps	rest: 60s
Side Bridge	3x10 reps	rest: 60s
Bench Crunch	3x10 reps	rest: 60s
Weight Plate Rotation	3x10 reps	rest: 60s
V-Up	3x10 reps	rest: 60s

Cardio 4 exercises, 1 hr 11 mins

Treadmill Running	0x0 reps	rest: 30s
Rowing	0x0 reps	rest: 10s
Stationary Bike	0x0 reps	rest: 15s
Elliptical Training	0x0 reps	rest: 10s

Legs & Abs 10 exercises, 1 hr 15 mins

Barbell Squat	3x10 reps	rest: 120s
Machine Leg Press	3x10 reps	rest: 120s
Machine Leg Extension	3x10 reps	rest: 90s
Machine Seated Leg Curl	3x10 reps	rest: 90s
Machine Calf Raise	3x20 reps	rest: 60s
Air Bike	3x10 reps	rest: 60s
Crunch	3x10 reps	rest: 60s
Reverse Crunch	3x10 reps	rest: 60s
Alternating Reach and Catch	3x10 reps	rest: 60s
Double Leg Hundreds	3x10 reps	rest: 60s