3-Day Split Strength Program (Built out for 4-wks.)
General
Intermediate
Dumbbell
Plan Details
The 3-Day Split Strength Program (Built out for 4-wks.) routine by K1NG_K3LL is a 16 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is an intermediate, 3-day split training program. The goal is to perform 3 sessions each week. Follow this Push/Pull/Leg training sequence over the next 4-weeks for a total of 12 sessions. Make sure you perform an easy 12-15 minute dynamic warm-up prior to each strength training session. The goal is to increase strength over this time period, so each week, there should be a slight increase in your percent of 1-RM (see below). Program Design Week 1: Complete 3 sets x 10/8/6 for 2 training sessions plus a leg day. Week 2: Perform 3-4 sets x 10/8/8 for 2 sessions plus a leg day. Week 3: Each of the first two session includes, 3 x 10/10/10 plus a 3rd day for legs. Week 4: The final three sessions include, 4 sets x 8/8/8/8 plus a leg day. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Week 1: Session 1 (Legs)
Est. 49 min
6 exercises
Barbell Good Morning
3 Sets x 10 Reps
Dumbbell Squat
3 Sets x 12,10,8 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 15,12,10 Reps
Machine Leg Extension
3 Sets x 15,12,10 Reps
Machine Seated Leg Curl
3 Sets x 15,12,10 Reps
Machine Leg Press
3 Sets x 15,12,10 Reps
Mon
Week 2: Session 5 (Legs)
Est. 52 min
5 exercises
Barbell Bench Squat
3 Sets x 12,10,8 Reps
Barbell Deadlift
4 Sets x 5 Reps
Barbell Bulgarian Split Squat
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 20,20,15 Reps
Hack Single-Leg Calf Raise
3 Sets x 15,15,12 Reps
Mon
Week 3: Session 9 (Legs)
Est. 52 min
5 exercises
Barbell Bench Squat
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bulgarian Split Squat
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 20,20,15 Reps
Hack Single-Leg Calf Raise
3 Sets x 15,15,12 Reps
Mon
Week 4: Session 13 (Legs)
Est. 63 min
5 exercises
Barbell Bench Squat
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bulgarian Split Squat
4 Sets x 6 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Hack Single-Leg Calf Raise
4 Sets x 15 Reps
Tue
Week 3: Session 10 (Push)
Est. 66 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Tue
Week 2 Session 6 (Push)
Est. 47 min
5 exercises
Dumbbell Incline Fly
3 Sets x 10,8,8 Reps
Dumbbell Shoulder Press
3 Sets x 10,8,8 Reps
Dumbbell Incline Bench Press
3 Sets x 10,8,8 Reps
Dumbbell Lateral Raise
3 Sets x 10,8,8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10,8,8 Reps
Tue
Week 4: Session 14 (Push)
Est. 76 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Push Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Tue
Week 1: Session 2 (Push)
Est. 47 min
5 exercises
Dumbbell Incline Fly
3 Sets x 10,8,6 Reps
Dumbbell Shoulder Press
3 Sets x 10,8,6 Reps
Dumbbell Incline Bench Press
3 Sets x 10,8,6 Reps
Dumbbell Lateral Raise
3 Sets x 10,8,6 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10,8,6 Reps
Thu
Week 1: Session 3 (Pull)
Est. 46 min
6 exercises
Dumbbell Prone Incline Shrug
3 Sets x 10,8,6 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10,8,6 Reps
Dumbbell Shoulder Shrug
3 Sets x 10,8,6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10,8,6 Reps
Dumbbell Hammer Curl
3 Sets x 10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,8,6 Reps
Thu
Week 4: Session 15 (Pull)
Est. 47 min
5 exercises
Dumbbell One-Arm Row
4 Sets x 8 Reps
T Bar Prone Row
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Thu
Week 2: Session 7 (Pull)
Est. 43 min
5 exercises
Dumbbell One-Arm Row
3 Sets x 10,8,8 Reps
T Bar Prone Row
3 Sets x 10,8,8 Reps
Barbell Shrug
3 Sets x 10,8,8 Reps
Barbell Curl
4 Sets x 10,8,8,8 Reps
Dumbbell Concentration Curl
3 Sets x 10,8,8 Reps
Thu
Week 3: Session 11 (Pull)
Est. 40 min
5 exercises
Dumbbell One-Arm Row
3 Sets x 10 Reps
T Bar Prone Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Fri
Week 2: Session 8 (cardio)
Est. 0 min
0 exercises
This day is empty
Fri
Week 3: Session 12 (cardio)
Est. 0 min
0 exercises
This day is empty
Fri
Week 4: Session 16 (cardio)
Est. 0 min
0 exercises
This day is empty
Fri
Week 1: Session 4 (cardio)
Est. 94 min
7 exercises
Elliptical Training
1 Set
Walking
1 Set
Step Machine
1 Set
Stationary Bike
1 Set
Rowing
1 Set
Boxing
1 Set
Aerobics
1 Set
