3 day split + cardio training
General
Intermediate
None
Plan Details
The 3 day split + cardio training routine by JoaoPeixoto is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
three day weight training divided by body segments (upper body, lower body and full body) and an additional day of cardio
Routine detail
Day 1
Upper body
Est. 91 min
14 exercises
Chest and Shoulder Stretch
1 Set x 20 Reps
Cable Internal Rotation
3 Sets x 20 Reps
Cable External Rotation
3 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 2
Legs
Est. 61 min
10 exercises
Bird Dog
2 Sets x 8 Reps
Shell Stretch
2 Sets x 8 Reps
Plank
2 Sets
Crunch
2 Sets x 20 Reps
Machine Ab Crunch
2 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Day 3
Full body
Est. 70 min
13 exercises
Cable Internal Rotation
2 Sets x 20 Reps
Cable External Rotation
2 Sets x 20 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Day 4
Cardio
Est. 61 min
1 exercise
Treadmill Running
1 Set
