3-Day Split: Beginner
General
Beginner
Barbell
Plan Details
The 3-Day Split: Beginner routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a 3-day split geared towards beginner weightlifters. Your workout days are M/Wed/Fri and you will use the following training format. Each session is about an hour long. Monday: Push day/Chest, Shoulders and Triceps Wednesday: Pull day/Back and Biceps Friday: Legs/Glutes, Quads, Hamstrings, Calves and Core Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1: Push Day
Est. 67 min
8 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 10 Reps
Barbell Military Press (Seated)
3 Sets x 12,10,8 Reps
Barbell Push Press
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 12,10,8 Reps
Bench Dip
3 Sets x 10 Reps
Wed
Workout 2: Pull Day
Est. 49 min
6 exercises
Fri
Workout 3: Legs & Core
Est. 58 min
9 exercises
