logo
3 Day Split
by JamesLev
Program Description
Growth
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jun 09, 2024 02:54
Last Edited
Jun 11, 2024 04:02
down_app
Week 1
1 / 4 Weeks
Day 1
1
Chest Press (Machine)
3 Sets
8 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
6
Dip (Bodyweight)
3 Sets
6 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Leg Press
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4A
Seated Calf Raise
3 Sets
12 Reps
4B
Cable Crunch
3 Sets
12 Reps
Day 3
1
Hack Squat
3 Sets
6 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Seated Hamstring Curl
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Cable Crunch
3 Sets
12 Reps
Day 1
1
Chest Press (Machine)
3 Sets
8 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
6
Dip (Bodyweight)
3 Sets
6 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Leg Press
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4A
Seated Calf Raise
3 Sets
12 Reps
4B
Cable Crunch
3 Sets
12 Reps
Day 3
1
Hack Squat
3 Sets
6 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Seated Hamstring Curl
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Cable Crunch
3 Sets
12 Reps
Day 1
1
Chest Press (Machine)
3 Sets
8 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
6
Dip (Bodyweight)
3 Sets
6 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Leg Press
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4A
Seated Calf Raise
3 Sets
12 Reps
4B
Cable Crunch
3 Sets
12 Reps
Day 3
1
Hack Squat
3 Sets
6 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Seated Hamstring Curl
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Cable Crunch
3 Sets
12 Reps
Day 1
1
Chest Press (Machine)
3 Sets
8 Reps
2
Lat Pulldown
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
6
Dip (Bodyweight)
3 Sets
6 Reps
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Leg Press
3 Sets
10 Reps
3
Leg Extension
3 Sets
10 Reps
4A
Seated Calf Raise
3 Sets
12 Reps
4B
Cable Crunch
3 Sets
12 Reps
Day 3
1
Hack Squat
3 Sets
6 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
3
Seated Hamstring Curl
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
5
Bicep Curl (Cable)
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Cable Crunch
3 Sets
12 Reps