NDA 3-6 Day Plan
General
Intermediate
Machine strength
Plan Details
The NDA 3-6 Day Plan routine by NiklasD.Andersen is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
PUSH - PULL - LEGS & CORE 3 days mimimum 6 days maximum Walking / Running when the time is right
Routine detail
Any
LEGS & CORE
Est. 88 min
14 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
DAY SKIP
3 Sets
Barbell Front Squat
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Oblique Crunch
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Any
PUSH
Est. 119 min
19 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Inner Chest Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
DAY SKIP
3 Sets
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Any
PULL
Est. 119 min
19 exercises
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
DAY SKIP
3 Sets
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
