3 day split

by Lasse I.

Program Description

Combined with cardio

Program Overview

Level
Novice
Goal
Athletics, Muscle & Sculpting
Equipment
Dumbbell Only
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Mar 24, 2025 11:35
Last Edited
Mar 24, 2025 11:47

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Seated Shoulder Press (Dumbbell)

3

12 reps

-

2

Floor Press (Dumbbell)

3

12 reps

-

3

Lateral Raise (Dumbbell)

3

15 reps

-

4

Bicep Curl (Dumbbell)

3

12 reps

-

5

Dips Between Chairs

3

12 reps

-

6

Plank

3

0.5 mins

-

Day 1

1

Seated Shoulder Press (Dumbbell)

3

12 reps

-

2

Floor Press (Dumbbell)

3

12 reps

-

3

Lateral Raise (Dumbbell)

3

15 reps

-

4

Bicep Curl (Dumbbell)

3

12 reps

-

5

Dips Between Chairs

3

12 reps

-

6

Plank

3

0.5 mins

-

Day 1

1

Seated Shoulder Press (Dumbbell)

3

12 reps

-

2

Floor Press (Dumbbell)

3

12 reps

-

3

Lateral Raise (Dumbbell)

3

15 reps

-

4

Bicep Curl (Dumbbell)

3

12 reps

-

5

Dips Between Chairs

3

12 reps

-

6

Plank

3

0.5 mins

-

Day 1

1

Seated Shoulder Press (Dumbbell)

3

12 reps

-

2

Floor Press (Dumbbell)

3

12 reps

-

3

Lateral Raise (Dumbbell)

3

15 reps

-

4

Bicep Curl (Dumbbell)

3

12 reps

-

5

Dips Between Chairs

3

12 reps

-

6

Plank

3

0.5 mins

-

Day 2

1

Goblet Squat

3

12 reps

-

2

Step-Up (Weighted)

3

12 reps

-

3

Bulgarian Split Squat (Dumbbell)

3

10 reps

-

4

Hamstring Curl

3

10 reps

-

5

Lying Leg Raise

3

15 reps

-

6

Side Plank

3

0.5 mins

-

Day 2

1

Goblet Squat

3

12 reps

-

2

Step-Up (Weighted)

3

12 reps

-

3

Bulgarian Split Squat (Dumbbell)

3

10 reps

-

4

Hamstring Curl

3

10 reps

-

5

Lying Leg Raise

3

15 reps

-

6

Side Plank

3

0.5 mins

-

Day 2

1

Goblet Squat

3

12 reps

-

2

Step-Up (Weighted)

3

12 reps

-

3

Bulgarian Split Squat (Dumbbell)

3

10 reps

-

4

Hamstring Curl

3

10 reps

-

5

Lying Leg Raise

3

15 reps

-

6

Side Plank

3

0.5 mins

-

Day 2

1

Goblet Squat

3

12 reps

-

2

Step-Up (Weighted)

3

12 reps

-

3

Bulgarian Split Squat (Dumbbell)

3

10 reps

-

4

Hamstring Curl

3

10 reps

-

5

Lying Leg Raise

3

15 reps

-

6

Side Plank

3

0.5 mins

-

Day 3

1

Floor Press (Dumbbell)

3

12 reps

-

2

Seated Shoulder Press (Dumbbell)

3

12 reps

-

3

Lateral Raise (Dumbbell)

3

12 reps

-

4

Tricep Extension (Dumbbell)

3

12 reps

-

5

Chin-Up (Assisted)

3

-

6

Russian Twist

3

20 reps

-

Day 3

1

Floor Press (Dumbbell)

3

12 reps

-

2

Seated Shoulder Press (Dumbbell)

3

12 reps

-

3

Lateral Raise (Dumbbell)

3

12 reps

-

4

Tricep Extension (Dumbbell)

3

12 reps

-

5

Chin-Up (Assisted)

3

-

6

Russian Twist

3

20 reps

-

Day 3

1

Floor Press (Dumbbell)

3

12 reps

-

2

Seated Shoulder Press (Dumbbell)

3

12 reps

-

3

Lateral Raise (Dumbbell)

3

12 reps

-

4

Tricep Extension (Dumbbell)

3

12 reps

-

5

Chin-Up (Assisted)

3

-

6

Russian Twist

3

20 reps

-

Day 3

1

Floor Press (Dumbbell)

3

12 reps

-

2

Seated Shoulder Press (Dumbbell)

3

12 reps

-

3

Lateral Raise (Dumbbell)

3

12 reps

-

4

Tricep Extension (Dumbbell)

3

12 reps

-

5

Chin-Up (Assisted)

3

-

6

Russian Twist

3

20 reps

-

Day 1

1

Seated Shoulder Press (Dumbbell)

3 Sets

12 Reps

-

2

Floor Press (Dumbbell)

3 Sets

12 Reps

-

3

Lateral Raise (Dumbbell)

3 Sets

15 Reps

-

4

Bicep Curl (Dumbbell)

3 Sets

12 Reps

-

5

Dips Between Chairs

3 Sets

12 Reps

-

6

Plank

3 Sets

0.5 mins

-

Day 2

1

Goblet Squat

3 Sets

12 Reps

-

2

Step-Up (Weighted)

3 Sets

12 Reps

-

3

Bulgarian Split Squat (Dumbbell)

3 Sets

10 Reps

-

4

Hamstring Curl

3 Sets

10 Reps

-

5

Lying Leg Raise

3 Sets

15 Reps

-

6

Side Plank

3 Sets

0.5 mins

-

Day 3

1

Floor Press (Dumbbell)

3 Sets

12 Reps

-

2

Seated Shoulder Press (Dumbbell)

3 Sets

12 Reps

-

3

Lateral Raise (Dumbbell)

3 Sets

12 Reps

-

4

Tricep Extension (Dumbbell)

3 Sets

12 Reps

-

5

Chin-Up (Assisted)

3 Sets

-

6

Russian Twist

3 Sets

20 Reps

-