Get Stronger: 3-Day Split

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3 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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

Day 1
Day 2
Day 3

Workout 1: Legs & Back 7 exercises, 52 mins

Barbell Bench Squat	3x8,10,12 reps	rest: 90s
Barbell Bulgarian Split Squat	3x6,6,8 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Machine Calf Press	3x12 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Barbell Deadlift	3x8,6,6 reps	rest: 90s
Machine Lat Pulldown	3x12,10,8 reps	rest: 60s

Workout 2: Chest & Shoulders 6 exercises, 45 mins

Barbell Bench Press	3x12,10,8 reps	rest: 90s
Barbell Incline Bench Press	3x12,10,8 reps	rest: 90s
Dumbbell Decline Fly	3x8 reps	rest: 60s
Cable Reverse Fly	3x8 reps	rest: 60s
Dumbbell Alternating Press	3x8 reps	rest: 60s
Barbell Push Press	3x8 reps	rest: 60s

Workout 3: Arms & Core 8 exercises, 44 mins

Dumbbell Concentration Curl	3x8,10,12 reps	rest: 60s
Barbell Curl	3x8,10,12 reps	rest: 75s
Dumbbell Alternating Kickback	3x8,10,12 reps	rest: 60s
Machine Assisted Dip	3x8,8,6 reps	rest: 90s
Crunch	3x15,12,10 reps	rest: 60s
Side Bridge	2x8 reps • 35s	rest: 30s
Plank	1x8 reps • 60s	rest: 60s
Bird Dog	1x0 reps • 60s	rest: 60s