3plan
General
Beginner
Barbell
Plan Details
The 3plan routine by gtswttskvf is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Workout for me
Routine detail
Day 1
New Workout
Est. 0 min
8 exercises
Push-Up
4 Sets x 15 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Day 2
New Workout
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 3
New Workout
Est. 0 min
6 exercises
Bench Hip Thrust
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Leg Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
