Get Stronger: 3-Day Split
General
Beginner
Machine strength
Plan Details
The Get Stronger: 3-Day Split routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a beginner, 3-day split, that can be actually used by any fitness minded individual. For more advanced users, simply increase the volume for each session by add an additional set or two. In addition, increase the intensity to 75-85% of your 1-RM. If you're a novice or more of a beginner, follow the suggested sets/reps. while using less intensity for each set (60-70% 1-RM). The term - 1-RM - means one repetition maximum, which is the most weight you can lift for one repetition for a given exercise. Once you have that multiply that number by 60-65% to get your "starting" 1-RM. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Legs & Back
Est. 52 min
7 exercises
Barbell Bench Squat
3 Sets x 8,10,12 Reps
Barbell Bulgarian Split Squat
3 Sets x 6,6,8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8,6,6 Reps
Machine Lat Pulldown
3 Sets x 12,10,8 Reps
Day 2
Workout 2: Chest & Shoulders
Est. 46 min
6 exercises
Barbell Bench Press
3 Sets x 12,10,8 Reps
Barbell Incline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Press
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Day 3
Workout 3: Arms & Core
Est. 45 min
8 exercises
Dumbbell Concentration Curl
3 Sets x 8,10,12 Reps
Barbell Curl
3 Sets x 8,10,12 Reps
Dumbbell Alternating Kickback
3 Sets x 8,10,12 Reps
Machine Assisted Dip
3 Sets x 8,8,6 Reps
Crunch
3 Sets x 15,12,10 Reps
Side Bridge
2 Sets
Plank
1 Set
Bird Dog
1 Set
