3 day split hypothropy & Strength*
General
Intermediate
Machine strength
Plan Details
The 3 day split hypothropy & Strength* routine by ppasman95 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Rug hypothropy
Est. 0 min
9 exercises
Machine Lat Pulldown
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Dumbbell Reverse Fly
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
EZ Bar Close Grip Curl
5 Sets x 10 Reps
Cable Rope Hammer Curl
5 Sets x 10 Reps
Cable One-Arm Bicep Curl
5 Sets x 10 Reps
Day 2
Chest Strength
Est. 0 min
9 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Dip
5 Sets x 10 Reps
Dumbbell Incline Fly
5 Sets x 10 Reps
EZ Bar Incline Tricep Extension
5 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 5 Reps
Machine Inner Chest Press
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
5 Sets x 10 Reps
Leverage Incline Chest Press
5 Sets x 5 Reps
Day 3
Benen / Schouders hypothropy
Est. 0 min
11 exercises
Barbell Deep Squat
5 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Machine Calf Press
5 Sets x 10 Reps
Barbell Seated Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Dumbbell Seated Arnold Press
5 Sets x 10 Reps
Barbell Upright Row
5 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Day 4
Rug Strenght
Est. 0 min
10 exercises
Barbell Deadlift
5 Sets x 5 Reps
Machine Lat Pulldown
5 Sets x 5 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 5 Reps
Dumbbell Reverse Fly
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Dumbbell Seated Bicep Curl
5 Sets x 5 Reps
EZ Bar Close Grip Curl
5 Sets x 10 Reps
Cable Rope Hammer Curl
5 Sets x 5 Reps
Cable One-Arm Bicep Curl
5 Sets x 10 Reps
Day 5
Chest Hypotrhopy
Est. 0 min
9 exercises
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Incline Fly
5 Sets x 10 Reps
EZ Bar Incline Tricep Extension
5 Sets x 10 Reps
Machine Inner Chest Press
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Leverage Incline Chest Press
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Dip
5 Sets x 10 Reps
Day 6
Benen / Schouders Strength
Est. 0 min
11 exercises
Dumbbell Seated Arnold Press
5 Sets x 5 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 5 Reps
Barbell Upright Row
5 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 5 Reps
Machine Calf Press
5 Sets x 10 Reps
Barbell Seated Press
5 Sets x 5 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 5 Reps
