buff 3 day split
General
Beginner
Barbell
Plan Details
The buff 3 day split routine by MaxPower609 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
day 1
Est. 110 min
13 exercises
Pull-Up
4 Sets x 15 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Barbell Bent-Over Row
1 Set x 8 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Cable One-Arm Rotational Row
4 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Any
day 3
Est. 132 min
19 exercises
Barbell Squat
1 Set x 20 Reps
Barbell Squat
1 Set x 15 Reps
Barbell Squat
1 Set x 12 Reps
Barbell Squat
1 Set x 10 Reps
Barbell Squat
1 Set x 8 Reps
Barbell Squat
1 Set x 8 Reps
Barbell Romanian Deadlift
5 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Barbell Shoulder Press
1 Set x 15 Reps
Barbell Shoulder Press
1 Set x 12 Reps
Barbell Shoulder Press
1 Set x 10 Reps
Barbell Shoulder Press
1 Set x 8 Reps
Barbell Shoulder Press
1 Set x 8 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Weight Plate Rotation
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 20 Reps
Dumbbell One-Arm Incline Lateral Raise
4 Sets x 10 Reps
Weight Plate Front Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Any
day 2
Est. 125 min
30 exercises
Barbell Bench Press
1 Set x 15 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
1 Set x 12 Reps
Barbell Bench Press
1 Set x 10 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Bench Press
1 Set x 8 Reps
Dumbbell Incline Fly
1 Set x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
1 Set x 10 Reps
Dumbbell Incline Fly
1 Set x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
1 Set x 10 Reps
Dumbbell Incline Fly
1 Set x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
1 Set x 10 Reps
Dumbbell Incline Fly
1 Set x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
1 Set x 10 Reps
Dumbbell One-Arm Bench Press
4 Sets x 10 Reps
EZ bar overhand skullcrusher
1 Set x 10 Reps
Dumbbell Tricep Extension
1 Set x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
1 Set x 10 Reps
EZ bar overhand skullcrusher
1 Set x 10 Reps
Dumbbell Tricep Extension
1 Set x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
1 Set x 10 Reps
EZ bar overhand skullcrusher
1 Set x 10 Reps
Dumbbell Tricep Extension
1 Set x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
1 Set x 10 Reps
EZ bar overhand skullcrusher
1 Set x 10 Reps
Dumbbell Tricep Extension
1 Set x 10 Reps
EZ bar overhand skullcrusher
1 Set x 10 Reps
Dumbbell Tricep Extension
1 Set x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
1 Set x 10 Reps
Finger curl
4 Sets x 20 Reps
