3 day split (2 different legdays)
Cutting
Intermediate
None
Plan Details
The 3 day split (2 different legdays) routine by roytjee is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
3 day split - chest, shoulders triceps - back, back shoulders, biceps - core, legs training to start building again after half year without training. also cutting at the same time. 2 different legdays, to do squat and deadlift on different days. (yes I do know you can't build your 6-pack while cutting, but I also try to get back at my old shape)
Routine detail
Day 1
Workout Day #1 chest
Est. 50 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 2
Workout Day #2 back
Est. 48 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
standing lat pushdown
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Day 3
Workout Day #3 legs nr 1
Est. 47 min
7 exercises
Hanging Knee Raise
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Day 3
Workout Day #3 legs nr 2
Est. 46 min
7 exercises
Hanging Knee Raise
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
