3 Day Split Program: Beginner
General
Beginner
Machine strength
Plan Details
The 3 Day Split Program: Beginner routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a 3-day split training routine for a beginner. The goal is to perform three strength training sessions each week with either one or two days rest between sessions. Examples of Training Format Day 1: Monday Day 2; Wednesday Day 3: Friday or Day 1: Monday Day 2: Thursday Day 3: Sunday either format will work or you can go back and forth between the two for 8-12 weeks for best results. This is a base level plan - meaning, it will develop a strong base of strength and general conditioning before transitioning to a more challenging program (like a 5x5 program as an example). Strength Program Day 1: Train Back/Chest/Arms (24 total sets / 61-minute training session). Day 2: Legs/Core (24 total sets / 55-minute training session). Day 3: Shoulders/Triceps (16 total sets / 34-minute training session). Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Back/Chest/Bicep
Est. 62 min
8 exercises
Dumbbell One-Arm Row
3 Sets x 12,8,6 Reps
Barbell Bent-Over Row
3 Sets x 12,8,6 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 12,8,6 Reps
Dumbbell Incline Bench Press
3 Sets x 12,8,6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10,8,6 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 10,8,6 Reps
Dumbbell Hammer Curl
3 Sets x 12,10,8 Reps
Day 2
Workout 2: Legs/Core
Est. 58 min
8 exercises
Day 3
Workout 3: Shoulders/Triceps
Est. 37 min
5 exercises
