brekke321's 3 Day Plan
General
Intermediate
Pullup bar
Plan Details
The brekke321's 3 Day Plan routine by brekke321 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Mon
Push day
Est. 0 min
10 exercises
Treadmill Running
3 Sets
Barbell Bench Press
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
V-Up
3 Sets x 25 Reps
Machine Dip
3 Sets x 100 Reps
Leg Raise
3 Sets x 20 Reps
Tue
Circuit 1
Est. 0 min
7 exercises
Chin-Up with Knee Raise
2 Sets x 25 Reps
Dumbbell Deadlift
2 Sets x 25 Reps
Push-Up
2 Sets x 50 Reps
Flutter Kick
2 Sets x 50 Reps
Box Jump Multiple Response
2 Sets x 50 Reps
Kettlebell One-Arm Swing
2 Sets x 50 Reps
Chin-Up with Knee Raise
2 Sets x 25 Reps
Wed
Pull day
Est. 0 min
10 exercises
Treadmill Running
3 Sets
Barbell Deadlift
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Push-Up
3 Sets x 30 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Chin-Up with Knee Raise
3 Sets x 100 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Thu
Circuit 2
Est. 0 min
6 exercises
Treadmill Running
3 Sets
Bodyweight Squat
3 Sets x 50 Reps
Push-Up
3 Sets x 40 Reps
Dip
3 Sets x 30 Reps
Chin-Up with Knee Raise
3 Sets x 20 Reps
Treadmill Running
3 Sets
Fri
Leg day
Est. 0 min
10 exercises
Treadmill Running
3 Sets
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Cross Body Crunch
3 Sets x 30 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 100 Reps
