Dad bod - 3 day split
General
Advanced
Machine strength
Plan Details
The Dad bod - 3 day split routine by SimonTyszko is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Any
Back+Bis+Abs
Est. 63 min
9 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Ab Rollout
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Plank
3 Sets
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell hammer curls - 21s
3 Sets x 21 Reps
EZ Bar Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Any
Chest+Tri+Bis+Abs
Est. 57 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Decline Crunch
3 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Dip
3 Sets x 10 Reps
Cable flys
3 Sets x 10 Reps
barbell skull crusher
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable tricep extensions
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Any
Legs+Calfs+Shoulder
Est. 59 min
9 exercises
Barbell Squat
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Bulgarian Split Squat
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
