3 Day Split Program
Bulking
Beginner
Machine strength
Plan Details
The 3 Day Split Program routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is a 3-day, beginner, split routine. You will focus on training several muscle groups each day. Each training session offers 3-4 sets per exercise and - typically - two exercises per body part. 3-day Program Design Session 1: Focuses on the back, biceps and forearms. Includes 8 exercises and 60-minute session. Session 2: This workout hits the Legs and abs. Includes 7 exercises and about a 52-minute session. Session 3: The third session targets the chest, shoulders and triceps. The workout has only 5 exercises but 4 sets each. Total workout time is about 50-minutes. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Back / Biceps / Forearms
Est. 61 min
8 exercises
Roll Down
1 Set x 4 Reps
Back Hyperextension
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Barbell Curl
4 Sets x 10,8,8,8 Reps
Dumbbell Concentration Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Wrist Roller
2 Sets x 20 Reps
Day 2
Workout 2: Legs / Abs
Est. 53 min
7 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 6 Reps
Hack Squat (Reverse Position)
4 Sets x 8,8,6,6 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Air Bike
3 Sets x 20 Reps
Cable Pallof Press with Rotation
3 Sets x 12 Reps
Day 3
Workout: Chest / Shoulders / Triceps
Est. 52 min
5 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Barbell Military Press
1 Set
Dip
4 Sets x 8,8,6,4 Reps
