New 3 Day Split
Cutting
Intermediate
Barbell
Plan Details
The New 3 Day Split routine by CvPT is a 3 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Chest and Back
Est. 96 min
6 exercises
Barbell Bench Press
6 Sets x 15,12,10,8,6,6 Reps
Dumbbell Incline Bench Press
6 Sets x 15,12,10,8,6,6 Reps
Dumbbell Decline Fly
6 Sets x 15,12,10,8,6,6 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 15,12,10,8,6,6 Reps
Barbell Bent-Over Row
6 Sets x 15,12,10,8,6,6 Reps
Dumbbell One-Arm Row
6 Sets x 15,12,10,8,6,6 Reps
Day 2
Biceps, Triceps and Shoulders
Est. 107 min
7 exercises
Barbell Upright Row
6 Sets x 15,12,10,8,6,6 Reps
Barbell Shoulder Press
6 Sets x 15,12,10,8,6,6 Reps
Barbell Curl
6 Sets x 15,12,10,8,6,6 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 15,12,10,8,6,6 Reps
Dumbbell Alternating Hammer Curl
6 Sets x 15,12,10,8,6,6 Reps
Barbell Tricep Extension
6 Sets x 15,12,10,8,6,6 Reps
Cable Shoulder Extension
6 Sets x 15,12,10,8,6,6 Reps
Day 3
Legs
Est. 117 min
8 exercises
Barbell Squat
6 Sets x 15,12,10,8,6,6 Reps
Machine Leg Extension
6 Sets x 15,12,10,8,6,6 Reps
Dumbbell Step-Up
6 Sets x 15,12,10,8,6,6 Reps
Machine Seated Leg Curl
6 Sets x 15,12,10,8,6,6 Reps
Glute Kickback (Kneeling)
6 Sets x 15,12,10,8,6,6 Reps
Fire Hydrant
6 Sets x 15,12,10,8,6,6 Reps
Barbell Standing Calf Raise
6 Sets x 15,12,10,8,6,6 Reps
Machine Seated Calf Raise
6 Sets x 15,12,10,8,6,6 Reps
