3 Day Split 2 Day Running v2
General
Intermediate
None
Plan Details
The 3 Day Split 2 Day Running v2 routine by vyacheslav.yelisseyev is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
A split workout is designed to train different muscle groups on each day and then give them time to recover before they're trained again. The 3 day split is a great balance for those that want results, but don't have the time to spend more sessions in the gym. This plan focuses on the exercises that maximize work on the targeted muscles. Warming Up Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. Reps, Sets and Rest There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. Getting Help If you need some help getting started, join our facebook group and our team and existing community would be happy to help!
Routine detail
Mon
Chest and Triceps
Est. 142 min
15 exercises
Treadmill Running
1 Set
Barbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Mon
Chest and Triceps
Est. 139 min
15 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Tue
Run
Est. 122 min
1 exercise
Running
1 Set
Wed
Back and Biceps
Est. 107 min
13 exercises
Rowing
1 Set
Pull-Up
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Machine Seated Row
6 Sets x 10 Reps
Leverage Machine Shrug
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Leg Raise
3 Sets x 8 Reps
Thu
Run
Est. 122 min
1 exercise
Running
1 Set
Fri
Legs and crunch
Est. 102 min
11 exercises
Indoor Cycling
1 Set
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Smith Machine Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Dumbbell Seated Calf Raise
3 Sets x 10 Reps
Cable Crunch
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Cable Seated Crunch
3 Sets x 10 Reps
