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3 day split
by Nate A.
2 athletes joined
Program Description
Build muscle
Program Overview
Level
Intermediate
Goal
Bodybuilding, Athletics, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 13, 2024 02:35
Last Edited
May 14, 2024 06:28
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
1 Set
12 Reps
@8
2
Lunge (Barbell)
1 Set
12 Reps
@7
3
Leg Curl
1 Set
12 Reps
@8
4
Stiff Leg Deadlift
1 Set
12 Reps
@7.5
5
Good Morning
1 Set
12 Reps
@6.5
6
Standing Calf Raise
1 Set
12 Reps
@8
7
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 2
1
Bench Press (Barbell)
1 Set
12 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
12 Reps
@8
3
Dumbbell Bench Pullover
1 Set
12 Reps
@8
4
Chin-Up (Weighted)
1 Set
8 Reps
@8
5
Bent Over Row (Barbell)
1 Set
12 Reps
@8
6
Deadlift (Barbell)
1 Set
8 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 3
1
Clean and Press
1 Set
12 Reps
@8
2
Lateral Raise (Dumbbell)
1 Set
12 Reps
@8
3
Upright Row (Barbell)
1 Set
12 Reps
@8
4
Overhead Press (Barbell)
1 Set
12 Reps
@8
5
Bicep Curl (Barbell)
1 Set
12 Reps
@8
6
Bicep Curl (Dumbbell)
1 Set
12 Reps
@8
7
Bench Press (Close Grip)
1 Set
12 Reps
@8
8
Tricep Extension (Cable)
1 Set
12 Reps
@8
9
Wrist Curls
1 Set
12 Reps
@8
10
Reverse Wrist Curl (Dumbbell)
1 Set
12 Reps
@8
11
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 1
1
Squat (Barbell)
1 Set
12 Reps
@8
2
Lunge (Barbell)
1 Set
12 Reps
@7
3
Leg Curl
1 Set
12 Reps
@8
4
Stiff Leg Deadlift
1 Set
12 Reps
@7.5
5
Good Morning
1 Set
12 Reps
@6.5
6
Standing Calf Raise
1 Set
12 Reps
@8
7
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 2
1
Bench Press (Barbell)
1 Set
12 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
12 Reps
@8
3
Dumbbell Bench Pullover
1 Set
12 Reps
@8
4
Chin-Up (Weighted)
1 Set
8 Reps
@8
5
Bent Over Row (Barbell)
1 Set
12 Reps
@8
6
Deadlift (Barbell)
1 Set
8 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 3
1
Clean and Press
1 Set
12 Reps
@8
2
Lateral Raise (Dumbbell)
1 Set
12 Reps
@8
3
Upright Row (Barbell)
1 Set
12 Reps
@8
4
Overhead Press (Barbell)
1 Set
12 Reps
@8
5
Bicep Curl (Barbell)
1 Set
12 Reps
@8
6
Bicep Curl (Dumbbell)
1 Set
12 Reps
@8
7
Bench Press (Close Grip)
1 Set
12 Reps
@8
8
Tricep Extension (Cable)
1 Set
12 Reps
@8
9
Wrist Curls
1 Set
12 Reps
@8
10
Reverse Wrist Curl (Dumbbell)
1 Set
12 Reps
@8
11
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 1
1
Squat (Barbell)
1 Set
12 Reps
@8
2
Lunge (Barbell)
1 Set
12 Reps
@7
3
Leg Curl
1 Set
12 Reps
@8
4
Stiff Leg Deadlift
1 Set
12 Reps
@7.5
5
Good Morning
1 Set
12 Reps
@6.5
6
Standing Calf Raise
1 Set
12 Reps
@8
7
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 2
1
Bench Press (Barbell)
1 Set
12 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
12 Reps
@8
3
Dumbbell Bench Pullover
1 Set
12 Reps
@8
4
Chin-Up (Weighted)
1 Set
8 Reps
@8
5
Bent Over Row (Barbell)
1 Set
12 Reps
@8
6
Deadlift (Barbell)
1 Set
8 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 3
1
Clean and Press
1 Set
12 Reps
@8
2
Lateral Raise (Dumbbell)
1 Set
12 Reps
@8
3
Upright Row (Barbell)
1 Set
12 Reps
@8
4
Overhead Press (Barbell)
1 Set
12 Reps
@8
5
Bicep Curl (Barbell)
1 Set
12 Reps
@8
6
Bicep Curl (Dumbbell)
1 Set
12 Reps
@8
7
Bench Press (Close Grip)
1 Set
12 Reps
@8
8
Tricep Extension (Cable)
1 Set
12 Reps
@8
9
Wrist Curls
1 Set
12 Reps
@8
10
Reverse Wrist Curl (Dumbbell)
1 Set
12 Reps
@8
11
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 1
1
Squat (Barbell)
1 Set
12 Reps
@8
2
Lunge (Barbell)
1 Set
12 Reps
@7
3
Leg Curl
1 Set
12 Reps
@8
4
Stiff Leg Deadlift
1 Set
12 Reps
@7.5
5
Good Morning
1 Set
12 Reps
@6.5
6
Standing Calf Raise
1 Set
12 Reps
@8
7
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 2
1
Bench Press (Barbell)
1 Set
12 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
12 Reps
@8
3
Dumbbell Bench Pullover
1 Set
12 Reps
@8
4
Chin-Up (Weighted)
1 Set
8 Reps
@8
5
Bent Over Row (Barbell)
1 Set
12 Reps
@8
6
Deadlift (Barbell)
1 Set
8 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 3
1
Clean and Press
1 Set
12 Reps
@8
2
Lateral Raise (Dumbbell)
1 Set
12 Reps
@8
3
Upright Row (Barbell)
1 Set
12 Reps
@8
4
Overhead Press (Barbell)
1 Set
12 Reps
@8
5
Bicep Curl (Barbell)
1 Set
12 Reps
@8
6
Bicep Curl (Dumbbell)
1 Set
12 Reps
@8
7
Bench Press (Close Grip)
1 Set
12 Reps
@8
8
Tricep Extension (Cable)
1 Set
12 Reps
@8
9
Wrist Curls
1 Set
12 Reps
@8
10
Reverse Wrist Curl (Dumbbell)
1 Set
12 Reps
@8
11
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 1
1
Squat (Barbell)
1 Set
12 Reps
@8
2
Lunge (Barbell)
1 Set
12 Reps
@7
3
Leg Curl
1 Set
12 Reps
@8
4
Stiff Leg Deadlift
1 Set
12 Reps
@7.5
5
Good Morning
1 Set
12 Reps
@6.5
6
Standing Calf Raise
1 Set
12 Reps
@8
7
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 2
1
Bench Press (Barbell)
1 Set
12 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
12 Reps
@8
3
Dumbbell Bench Pullover
1 Set
12 Reps
@8
4
Chin-Up (Weighted)
1 Set
8 Reps
@8
5
Bent Over Row (Barbell)
1 Set
12 Reps
@8
6
Deadlift (Barbell)
1 Set
8 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 3
1
Clean and Press
1 Set
12 Reps
@8
2
Lateral Raise (Dumbbell)
1 Set
12 Reps
@8
3
Upright Row (Barbell)
1 Set
12 Reps
@8
4
Overhead Press (Barbell)
1 Set
12 Reps
@8
5
Bicep Curl (Barbell)
1 Set
12 Reps
@8
6
Bicep Curl (Dumbbell)
1 Set
12 Reps
@8
7
Bench Press (Close Grip)
1 Set
12 Reps
@8
8
Tricep Extension (Cable)
1 Set
12 Reps
@8
9
Wrist Curls
1 Set
12 Reps
@8
10
Reverse Wrist Curl (Dumbbell)
1 Set
12 Reps
@8
11
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 1
1
Squat (Barbell)
1 Set
12 Reps
@8
2
Lunge (Barbell)
1 Set
12 Reps
@7
3
Leg Curl
1 Set
12 Reps
@8
4
Stiff Leg Deadlift
1 Set
12 Reps
@7.5
5
Good Morning
1 Set
12 Reps
@6.5
6
Standing Calf Raise
1 Set
12 Reps
@8
7
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 2
1
Bench Press (Barbell)
1 Set
12 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
12 Reps
@8
3
Dumbbell Bench Pullover
1 Set
12 Reps
@8
4
Chin-Up (Weighted)
1 Set
8 Reps
@8
5
Bent Over Row (Barbell)
1 Set
12 Reps
@8
6
Deadlift (Barbell)
1 Set
8 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 3
1
Clean and Press
1 Set
12 Reps
@8
2
Lateral Raise (Dumbbell)
1 Set
12 Reps
@8
3
Upright Row (Barbell)
1 Set
12 Reps
@8
4
Overhead Press (Barbell)
1 Set
12 Reps
@8
5
Bicep Curl (Barbell)
1 Set
12 Reps
@8
6
Bicep Curl (Dumbbell)
1 Set
12 Reps
@8
7
Bench Press (Close Grip)
1 Set
12 Reps
@8
8
Tricep Extension (Cable)
1 Set
12 Reps
@8
9
Wrist Curls
1 Set
12 Reps
@8
10
Reverse Wrist Curl (Dumbbell)
1 Set
12 Reps
@8
11
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 1
1
Squat (Barbell)
1 Set
12 Reps
@8
2
Lunge (Barbell)
1 Set
12 Reps
@7
3
Leg Curl
1 Set
12 Reps
@8
4
Stiff Leg Deadlift
1 Set
12 Reps
@7.5
5
Good Morning
1 Set
12 Reps
@6.5
6
Standing Calf Raise
1 Set
12 Reps
@8
7
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 2
1
Bench Press (Barbell)
1 Set
12 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
12 Reps
@8
3
Dumbbell Bench Pullover
1 Set
12 Reps
@8
4
Chin-Up (Weighted)
1 Set
8 Reps
@8
5
Bent Over Row (Barbell)
1 Set
12 Reps
@8
6
Deadlift (Barbell)
1 Set
8 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 3
1
Clean and Press
1 Set
12 Reps
@8
2
Lateral Raise (Dumbbell)
1 Set
12 Reps
@8
3
Upright Row (Barbell)
1 Set
12 Reps
@8
4
Overhead Press (Barbell)
1 Set
12 Reps
@8
5
Bicep Curl (Barbell)
1 Set
12 Reps
@8
6
Bicep Curl (Dumbbell)
1 Set
12 Reps
@8
7
Bench Press (Close Grip)
1 Set
12 Reps
@8
8
Tricep Extension (Cable)
1 Set
12 Reps
@8
9
Wrist Curls
1 Set
12 Reps
@8
10
Reverse Wrist Curl (Dumbbell)
1 Set
12 Reps
@8
11
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 1
1
Squat (Barbell)
1 Set
12 Reps
@8
2
Lunge (Barbell)
1 Set
12 Reps
@7
3
Leg Curl
1 Set
12 Reps
@8
4
Stiff Leg Deadlift
1 Set
12 Reps
@7.5
5
Good Morning
1 Set
12 Reps
@6.5
6
Standing Calf Raise
1 Set
12 Reps
@8
7
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 2
1
Bench Press (Barbell)
1 Set
12 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
12 Reps
@8
3
Dumbbell Bench Pullover
1 Set
12 Reps
@8
4
Chin-Up (Weighted)
1 Set
8 Reps
@8
5
Bent Over Row (Barbell)
1 Set
12 Reps
@8
6
Deadlift (Barbell)
1 Set
8 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 3
1
Clean and Press
1 Set
12 Reps
@8
2
Lateral Raise (Dumbbell)
1 Set
12 Reps
@8
3
Upright Row (Barbell)
1 Set
12 Reps
@8
4
Overhead Press (Barbell)
1 Set
12 Reps
@8
5
Bicep Curl (Barbell)
1 Set
12 Reps
@8
6
Bicep Curl (Dumbbell)
1 Set
12 Reps
@8
7
Bench Press (Close Grip)
1 Set
12 Reps
@8
8
Tricep Extension (Cable)
1 Set
12 Reps
@8
9
Wrist Curls
1 Set
12 Reps
@8
10
Reverse Wrist Curl (Dumbbell)
1 Set
12 Reps
@8
11
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 1
1
Squat (Barbell)
1 Set
12 Reps
@8
2
Lunge (Barbell)
1 Set
12 Reps
@7
3
Leg Curl
1 Set
12 Reps
@8
4
Stiff Leg Deadlift
1 Set
12 Reps
@7.5
5
Good Morning
1 Set
12 Reps
@6.5
6
Standing Calf Raise
1 Set
12 Reps
@8
7
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 2
1
Bench Press (Barbell)
1 Set
12 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
12 Reps
@8
3
Dumbbell Bench Pullover
1 Set
12 Reps
@8
4
Chin-Up (Weighted)
1 Set
8 Reps
@8
5
Bent Over Row (Barbell)
1 Set
12 Reps
@8
6
Deadlift (Barbell)
1 Set
8 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 3
1
Clean and Press
1 Set
12 Reps
@8
2
Lateral Raise (Dumbbell)
1 Set
12 Reps
@8
3
Upright Row (Barbell)
1 Set
12 Reps
@8
4
Overhead Press (Barbell)
1 Set
12 Reps
@8
5
Bicep Curl (Barbell)
1 Set
12 Reps
@8
6
Bicep Curl (Dumbbell)
1 Set
12 Reps
@8
7
Bench Press (Close Grip)
1 Set
12 Reps
@8
8
Tricep Extension (Cable)
1 Set
12 Reps
@8
9
Wrist Curls
1 Set
12 Reps
@8
10
Reverse Wrist Curl (Dumbbell)
1 Set
12 Reps
@8
11
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 1
1
Squat (Barbell)
1 Set
12 Reps
@8
2
Lunge (Barbell)
1 Set
12 Reps
@7
3
Leg Curl
1 Set
12 Reps
@8
4
Stiff Leg Deadlift
1 Set
12 Reps
@7.5
5
Good Morning
1 Set
12 Reps
@6.5
6
Standing Calf Raise
1 Set
12 Reps
@8
7
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 2
1
Bench Press (Barbell)
1 Set
12 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
12 Reps
@8
3
Dumbbell Bench Pullover
1 Set
12 Reps
@8
4
Chin-Up (Weighted)
1 Set
8 Reps
@8
5
Bent Over Row (Barbell)
1 Set
12 Reps
@8
6
Deadlift (Barbell)
1 Set
8 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 3
1
Clean and Press
1 Set
12 Reps
@8
2
Lateral Raise (Dumbbell)
1 Set
12 Reps
@8
3
Upright Row (Barbell)
1 Set
12 Reps
@8
4
Overhead Press (Barbell)
1 Set
12 Reps
@8
5
Bicep Curl (Barbell)
1 Set
12 Reps
@8
6
Bicep Curl (Dumbbell)
1 Set
12 Reps
@8
7
Bench Press (Close Grip)
1 Set
12 Reps
@8
8
Tricep Extension (Cable)
1 Set
12 Reps
@8
9
Wrist Curls
1 Set
12 Reps
@8
10
Reverse Wrist Curl (Dumbbell)
1 Set
12 Reps
@8
11
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 1
1
Squat (Barbell)
1 Set
12 Reps
@8
2
Lunge (Barbell)
1 Set
12 Reps
@7
3
Leg Curl
1 Set
12 Reps
@8
4
Stiff Leg Deadlift
1 Set
12 Reps
@7.5
5
Good Morning
1 Set
12 Reps
@6.5
6
Standing Calf Raise
1 Set
12 Reps
@8
7
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 2
1
Bench Press (Barbell)
1 Set
12 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
12 Reps
@8
3
Dumbbell Bench Pullover
1 Set
12 Reps
@8
4
Chin-Up (Weighted)
1 Set
8 Reps
@8
5
Bent Over Row (Barbell)
1 Set
12 Reps
@8
6
Deadlift (Barbell)
1 Set
8 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 3
1
Clean and Press
1 Set
12 Reps
@8
2
Lateral Raise (Dumbbell)
1 Set
12 Reps
@8
3
Upright Row (Barbell)
1 Set
12 Reps
@8
4
Overhead Press (Barbell)
1 Set
12 Reps
@8
5
Bicep Curl (Barbell)
1 Set
12 Reps
@8
6
Bicep Curl (Dumbbell)
1 Set
12 Reps
@8
7
Bench Press (Close Grip)
1 Set
12 Reps
@8
8
Tricep Extension (Cable)
1 Set
12 Reps
@8
9
Wrist Curls
1 Set
12 Reps
@8
10
Reverse Wrist Curl (Dumbbell)
1 Set
12 Reps
@8
11
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 1
1
Squat (Barbell)
1 Set
12 Reps
@8
2
Lunge (Barbell)
1 Set
12 Reps
@7
3
Leg Curl
1 Set
12 Reps
@8
4
Stiff Leg Deadlift
1 Set
12 Reps
@7.5
5
Good Morning
1 Set
12 Reps
@6.5
6
Standing Calf Raise
1 Set
12 Reps
@8
7
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 2
1
Bench Press (Barbell)
1 Set
12 Reps
@8
2
Incline Bench Press (Barbell)
1 Set
12 Reps
@8
3
Dumbbell Bench Pullover
1 Set
12 Reps
@8
4
Chin-Up (Weighted)
1 Set
8 Reps
@8
5
Bent Over Row (Barbell)
1 Set
12 Reps
@8
6
Deadlift (Barbell)
1 Set
8 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5
Day 3
1
Clean and Press
1 Set
12 Reps
@8
2
Lateral Raise (Dumbbell)
1 Set
12 Reps
@8
3
Upright Row (Barbell)
1 Set
12 Reps
@8
4
Overhead Press (Barbell)
1 Set
12 Reps
@8
5
Bicep Curl (Barbell)
1 Set
12 Reps
@8
6
Bicep Curl (Dumbbell)
1 Set
12 Reps
@8
7
Bench Press (Close Grip)
1 Set
12 Reps
@8
8
Tricep Extension (Cable)
1 Set
12 Reps
@8
9
Wrist Curls
1 Set
12 Reps
@8
10
Reverse Wrist Curl (Dumbbell)
1 Set
12 Reps
@8
11
Abs Crunch (Bodyweight)
1 Set
30 Reps
@6.5