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3 day split
by Noura
6 athletes joined
Program Description
Get back to consistent gym
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
100 minutes
Created
Jan 16, 2024 10:49
Last Edited
May 14, 2024 06:46
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
3 Sets
5 Reps
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
4
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Seal Row
3 Sets
8 Reps
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Hip Abductor (Machine)
3 Sets
12 Reps
Day 3
1
Sumo Squat
3 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
3
Hip Thrust (Barbell)
3 Sets
8 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Russian Twist (Dumbbell)
3 Sets
12 Reps
7
Lying Leg Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
3 Sets
5 Reps
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
4
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Seal Row
3 Sets
8 Reps
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Hip Abductor (Machine)
3 Sets
12 Reps
Day 3
1
Sumo Squat
3 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
3
Hip Thrust (Barbell)
3 Sets
8 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Russian Twist (Dumbbell)
3 Sets
12 Reps
7
Lying Leg Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
3 Sets
5 Reps
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
4
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Seal Row
3 Sets
8 Reps
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Hip Abductor (Machine)
3 Sets
12 Reps
Day 3
1
Sumo Squat
3 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
3
Hip Thrust (Barbell)
3 Sets
8 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Russian Twist (Dumbbell)
3 Sets
12 Reps
7
Lying Leg Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
3 Sets
5 Reps
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
4
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Seal Row
3 Sets
8 Reps
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Hip Abductor (Machine)
3 Sets
12 Reps
Day 3
1
Sumo Squat
3 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
3
Hip Thrust (Barbell)
3 Sets
8 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Russian Twist (Dumbbell)
3 Sets
12 Reps
7
Lying Leg Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
3 Sets
5 Reps
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
4
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Seal Row
3 Sets
8 Reps
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Hip Abductor (Machine)
3 Sets
12 Reps
Day 3
1
Sumo Squat
3 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
3
Hip Thrust (Barbell)
3 Sets
8 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Russian Twist (Dumbbell)
3 Sets
12 Reps
7
Lying Leg Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
3 Sets
5 Reps
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
4
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Seal Row
3 Sets
8 Reps
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Hip Abductor (Machine)
3 Sets
12 Reps
Day 3
1
Sumo Squat
3 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
3
Hip Thrust (Barbell)
3 Sets
8 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Russian Twist (Dumbbell)
3 Sets
12 Reps
7
Lying Leg Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
3 Sets
5 Reps
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
4
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Seal Row
3 Sets
8 Reps
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Hip Abductor (Machine)
3 Sets
12 Reps
Day 3
1
Sumo Squat
3 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
3
Hip Thrust (Barbell)
3 Sets
8 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Russian Twist (Dumbbell)
3 Sets
12 Reps
7
Lying Leg Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
3 Sets
5 Reps
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
4
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Seal Row
3 Sets
8 Reps
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Hip Abductor (Machine)
3 Sets
12 Reps
Day 3
1
Sumo Squat
3 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
3
Hip Thrust (Barbell)
3 Sets
8 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Russian Twist (Dumbbell)
3 Sets
12 Reps
7
Lying Leg Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
3 Sets
5 Reps
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
4
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Seal Row
3 Sets
8 Reps
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Hip Abductor (Machine)
3 Sets
12 Reps
Day 3
1
Sumo Squat
3 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
3
Hip Thrust (Barbell)
3 Sets
8 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Russian Twist (Dumbbell)
3 Sets
12 Reps
7
Lying Leg Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
3 Sets
5 Reps
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
4
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Seal Row
3 Sets
8 Reps
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Hip Abductor (Machine)
3 Sets
12 Reps
Day 3
1
Sumo Squat
3 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
3
Hip Thrust (Barbell)
3 Sets
8 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Russian Twist (Dumbbell)
3 Sets
12 Reps
7
Lying Leg Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
3 Sets
5 Reps
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
4
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Seal Row
3 Sets
8 Reps
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Hip Abductor (Machine)
3 Sets
12 Reps
Day 3
1
Sumo Squat
3 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
3
Hip Thrust (Barbell)
3 Sets
8 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Russian Twist (Dumbbell)
3 Sets
12 Reps
7
Lying Leg Raise
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
3 Sets
5 Reps
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
4
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Seal Row
3 Sets
8 Reps
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Hip Abductor (Machine)
3 Sets
12 Reps
Day 3
1
Sumo Squat
3 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
3
Hip Thrust (Barbell)
3 Sets
8 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Russian Twist (Dumbbell)
3 Sets
12 Reps
7
Lying Leg Raise
3 Sets
12 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Overhead Press (Barbell)
3 Sets
5 Reps
3
Incline Bench Press (Barbell)
3 Sets
5 Reps
4
Lying Tricep Extension (Barbell)
3 Sets
12 Reps
5
Chest Fly (Dumbbell)
3 Sets
12 Reps
Day 5
1
Deadlift (Barbell)
3 Sets
3 Reps
2
Seal Row
3 Sets
8 Reps
3
Bicep Curl (Dumbbell)
3 Sets
8 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Hip Abductor (Machine)
3 Sets
12 Reps
Day 6
1
Sumo Squat
3 Sets
5 Reps
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
3
Hip Thrust (Barbell)
3 Sets
8 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
5
Standing Calf Raise
3 Sets
15 Reps
6
Russian Twist (Dumbbell)
3 Sets
12 Reps
7
Lying Leg Raise
3 Sets
12 Reps