Ox 3 Day Plan
General
Intermediate
Machine strength
Plan Details
The Ox 3 Day Plan routine by rnehra is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
https://bowtiedox.substack.com/p/3-day-a-week-upperlower-split-by?utm_source=url
Routine detail
Day 1
Upper 1
9 exercises
Barbell Incline Bench Press
2 Sets x 9 Reps
Barbell Deadlift
2 Sets x 9 Reps
Machine Lat Pulldown
2 Sets x 10 Reps
Barbell Bench Press (Close Grip)
2 Sets x 9 Reps
Machine Fly
2 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Barbell Preacher Curl
2 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Day 2
Workout 2
6 exercises
Machine Seated Leg Curl
2 Sets x 9 Reps
Machine Leg Press
2 Sets x 9 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Hip Adduction
2 Sets x 15 Reps
Machine Calf Raise
2 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Day 3
Workout 3
10 exercises
Cable Seated Row
2 Sets x 8 Reps
Barbell Shoulder Press
2 Sets x 8 Reps
Dual Cable Triceps Extension
2 Sets x 8 Reps
Machine Lat Pulldown
2 Sets x 8 Reps
Dip
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
1 Set x 9 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 4
Lower 2
8 exercises
Machine Seated Leg Curl
2 Sets x 9 Reps
Machine Leg Press
2 Sets x 9 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Hip Adduction
2 Sets x 15 Reps
Dumbbell Lunge
2 Sets x 15 Reps
Bench Hip Thrust
1 Set x 10 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 15 Reps
