3 days body part split

by Punya Jain

8 athletes joined

Program Description

Fat loss

Program Overview

Level
Intermediate, Novice
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Jan 13, 2024 12:54
Last Edited
May 08, 2024 01:00

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WEEK 1

Day 1

1

Seated Shoulder Press (Dumbbell)

1

1

1

4-6 reps

6-8 reps

8-10 reps

-

-

-

2

Pull-Up (Weighted)

1

1

4-6 reps

6-8 reps

-

-

3

Dip (Weighted)

1

1

6-8 reps

8-10 reps

-

-

4

Incline Curl (Dumbbell)

1

1

6-8 reps

8-10 reps

-

-

5

Lateral Raise (Dumbbell)

1

12-15 reps

-

Day 2

1

Squat (Barbell)

1

1

6-8 reps

8-10 reps

-

-

2

Deadlift (Barbell)

1

1

6-8 reps

8-10 reps

-

-

3

Standing Calf Raise

3

10-15 reps

-

4

Hanging Leg Raise

2

10-15 reps

-

5

Ab Wheel

2

10-15 reps

-

6

Hip Bridge March

2

10-20 secs

-

Day 3

1

Incline Bench Press (Barbell)

1

1

1

4-6 reps

6-8 reps

8-10 reps

-

-

-

2

Bench Press (Barbell)

1

1

6-8 reps

8-10 reps

-

-

3

Tricep Rope Push Down (Cable)

1

1

6-8 reps

8-10 reps

-

-

4

Hammer Curl

1

1

6-8 reps

8-10 reps

-

-

5

Rear Delt Fly (Dumbbell)

1

12-15 reps

-

Day 3

1

Incline Bench Press (Barbell)

1 Set

1 Set

1 Set

4-6 Reps

6-8 Reps

8-10 Reps

-

-

-

2

Bench Press (Barbell)

1 Set

1 Set

6-8 Reps

8-10 Reps

-

-

3

Tricep Rope Push Down (Cable)

1 Set

1 Set

6-8 Reps

8-10 Reps

-

-

4

Hammer Curl

1 Set

1 Set

6-8 Reps

8-10 Reps

-

-

5

Rear Delt Fly (Dumbbell)

1 Set

12-15 Reps

-

Day 1

1

Seated Shoulder Press (Dumbbell)

1 Set

1 Set

1 Set

4-6 Reps

6-8 Reps

8-10 Reps

-

-

-

2

Pull-Up (Weighted)

1 Set

1 Set

4-6 Reps

6-8 Reps

-

-

3

Dip (Weighted)

1 Set

1 Set

6-8 Reps

8-10 Reps

-

-

4

Incline Curl (Dumbbell)

1 Set

1 Set

6-8 Reps

8-10 Reps

-

-

5

Lateral Raise (Dumbbell)

1 Set

12-15 Reps

-

Day 2

1

Squat (Barbell)

1 Set

1 Set

6-8 Reps

8-10 Reps

-

-

2

Deadlift (Barbell)

1 Set

1 Set

6-8 Reps

8-10 Reps

-

-

3

Standing Calf Raise

3 Sets

10-15 Reps

-

4

Hanging Leg Raise

2 Sets

10-15 Reps

-

5

Ab Wheel

2 Sets

10-15 Reps

-

6

Hip Bridge March

2 Sets

10-20 secs

-