Custom 3 Day Split
Bulking
Intermediate
Dumbbell
Plan Details
The Custom 3 Day Split routine by btatgenhorst is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
3-Day variant of workout found on https://www.bodybuilding.com/content/what-is-the-best-3-day-split-for-muscle-building.html
Routine detail
Day 1
Leg Day :(
Est. 0 min
15 exercises
Burpee, Jumping Jack, Jumping Rope, Bike
4 Sets
Bodyweight Walking Lunge
1 Set x 20 Reps
Arm Circles
1 Set x 8 Reps
Scorpion
1 Set x 8 Reps
Iron Cross Stretch
1 Set x 8 Reps
Bulgarian Split Squat
2 Sets x 8 Reps
Dumbbell Plie Squat
2 Sets x 8 Reps
Dumbbell Deadlift
2 Sets x 8 Reps
Dumbbell Calf Raise
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Farmer’s Walk
2 Sets x 8 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Toe Touches
2 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Day 2
Chest, Triceps, Delts
Est. 0 min
14 exercises
Burpee, Jumping Jack, Jumping Rope, Bike
4 Sets
Bodyweight Walking Lunge
1 Set x 20 Reps
Arm Circles
1 Set x 30 Reps
Scorpion
1 Set x 8 Reps
Iron Cross Stretch
1 Set x 8 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Dumbbell Press (Close Grip)
2 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
2 Sets x 8 Reps
Stability Ball Dip
2 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Day 3
Biceps, Back
Est. 0 min
15 exercises
Burpee, Jumping Jack, Jumping Rope, Bike
4 Sets
Bodyweight Walking Lunge
1 Set x 20 Reps
Arm Circles
1 Set x 20 Reps
Scorpion
1 Set x 8 Reps
Iron Cross Stretch
1 Set x 8 Reps
Dumbbell One-Arm Row
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl
2 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
