3 Days Split Workout

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3-Day Full Body Workout Routine

Intermediate
Once you have developed good form, you can increase the intensity of your workout. You
may add more weights depending on what you are comfortable with. Below is a sample 3-day
full body workout for intermediates.

Full Body Workout 1


 Incline Barbell Bench press – 3 sets of 8-12 reps
 Incline Barbell Bench flies-3 sets of 8-12 reps
 Pull Ups- 50 reps in as many sets
 Wide Lat pulldown – 3 sets of 10-15 reps
 Squats – 3 sets of 5-8 reps
 Goblet Squats – 3 sets of 10-15 reps
 Barbell Military Press-3 sets of 10-15 reps
 Hammer curl – 3 sets of 10-15 reps
 Triceps press down – 3 sets of 10-15 reps
 Upper Abbs

Full Body Workout 2


 Flat Bench press – 3 sets of 10-15 reps
 Flat Bench flies-3 sets of 10-15 reps
 Wide Seated cable row – 3 sets of 10-15 reps
 Single Arm Dumbell Row- 3Sets of 10-15 reps
 Leg Extensions 3 sets of 10-15 reps
 Lunges 3 sets of 10-15 reps
 Military Dumbell Press– 3 sets of 10-15 reps
 Dumbbell curl – 3 sets of 10-15 reps
 Skull Crusher – 3 sets of 10-15 reps
 Shrugs- 3 sets of 10-15 reps

Full Body Workout 3


 Decline Bench press – 3 sets of 10-15 reps
 Cable Cross Over- 3 Sets of 10-15 reps
 Deadlifts:- 3 sets of 10-12 reps
 Leg Curls– 3 sets of 10-15 reps Leg Curls 3 sets of 10-15 reps
 Romanian deadlift – 3 sets of 10-15 reps
 Hyper Extensions -3 sets of 10-15 reps
 Calf Extension – 3 sets of 15-20 reps
 Reverse Peck Deck – 3 sets of 10-15 reps
 Preacher curl – 3 sets of 10-15 reps
 Dumbell Overhead triceps extension – 3 sets of 10-15 reps
 Forearm

Full Body Workout 4


 Incline Dumbbell Bench press – 3 sets of 8-12 reps
 Incline Dumbbell Bench flies-3 sets of 8-12 reps
 Pull Ups- 50 reps in as many sets
 V-Grip Lat pulldown – 3 sets of 10-15 reps
 Squats – 3 sets of 5-8 reps
 Leg Press – 3 sets of 10-15 reps
 Front raises- 3 sets of 8-12 eps
 Barbell curl – 3 sets of 10-15 reps
 Barbell over head triceps extension– 3 sets of 10-15 reps
 Lower abbs

Full Body Workout 5


 Flat Dumbbell Bench press – 3 sets of 10-15 reps
 Flat Dumbbell Bench flies-3 sets of 10-15 reps
 V-Grip Seated cable row – 3 sets of 10-15 reps
 Single Arm Dumbell Row- 3Sets of 10-15 reps
 Leg Extensions 3 sets of 10-15 reps
 Lunges 3 sets of 10-15 reps
 Dumbbell Lateral Raises– 3 sets of 10-15 reps
 Dumbbell curl – 3 sets of 10-15 reps
 Skull Crusher – 3 sets of 10-15 reps
 Shrugs- 3 sets of 10-15 reps

Full Body Workout 6


 Decline Dumbbell Bench press – 3 sets of 10-15 reps
 Cable Cross Over- 3 Sets of 10-15 reps
 Somo Deadlifts:- 3 sets of 10-12 reps
 Leg Curls– 3 sets of 10-15 reps Leg Curls 3 sets of 10-15 reps
 Romanian deadlift – 3 sets of 10-15 reps
 Calf Extension – 3 sets of 15-20 reps
 Face Pulls – 3 sets of 10-15 reps
 Concentration curl – 3 sets of 10-15 reps
 Overhead triceps extension – 3 sets of 10-15 reps
 Forearm

3-Day Full-Body Workout Routine


For Mass
The workout is split into three types; pull, push, and supersets. The idea behind this workout
plan is to target each muscle group twice each week. The 3-day full-body workout ends with
a superset designed for strength gains.

Full Body Workout 1 – Push


 Goblet squat – 4 sets of 5 reps
 Floor press – 4 sets of 5 reps
 Leg press – 3 sets of 8-12 reps
 Landmine press – 3 sets of 8-12 reps
 Leg extension – 3 sets of 12 reps
 Pallof press – 3 sets of 12 reps

Full Body Workout 2 – Pull


  Pull-ups – 3 sets of 5 reps
 Rack pull – 3 sets of 5 reps
 Hip thrusts – 3 sets of 8-12 reps
 Lat pulldown – 3 sets of 8-12 reps
 Lying hamstring curl – 3 sets of 12 reps
 Cable rotations – 3 sets of 12 reps

Full Body Workout 3 – Superset


 Hack squat – 3 sets of 8-12 reps
 Kettlebell deadlift – 3 sets of 8-12 reps
 Dumbbell incline press – 3 sets of 8-12 reps
 Bent-over row – 3 sets of 8-12 reps
 Single-arm kneeling dumbbell press – 3 sets of 12 reps
 Single-arm row – 3 sets of 8-12 reps
3-Day Full-Body Workout For
Weight Loss
A 3 day full body workout for weight loss works together with a healthy diet. You must find
out how many calories you need to burn through exercise. To do this, calculate your calorie
consumption and BMR. Perform the full body workout listed below on alternate days to burn
fat through exercise.

Full Body Workout 1


 Dumbbell power clean – 3 sets of 5 reps
 Barbell deadlift – 5 sets of 5 reps
 Pull up – 5 sets of 8 reps
 Dumbbell RDL to shrug – 3 sets of 12 reps
 Kneeling push up – 3 sets of 20 reps
 Hanging leg raise – 3 sets of 10 reps
 Rows – 2 sets for 1000M

Full Body Workout 2


 Running Sprint – 5 sets of top speed for 8-10 seconds
 Barbell squat – 8 sets of 3 reps
 Barbell hip thrust – 4 sets of 12 reps
 Dumbbell bench press – 4 sets of 10 reps
 Barbell bench press – 4 sets of 8 reps
 Kneeling push up – 4 sets of 8 reps
 AB wheel rollout – 3 sets of 12 reps
 Farmer’s walk – 2 sets of the farthest possible distance

Full Body Workout 3


 Bench Jump – 5 sets of 5 reps
 Overhead dumbbell press – 4 sets of 8 reps
 Face pull – 4 sets of 12 reps
 Dumbbell shrug – 4 sets of 20 reps
 Dumbbell lunge – 4 sets of 8 reps on each side
 Seated leg curl – 4 sets of 20 reps
 Cable woodchip – 3 sets of 8 reps on each side
 Kneeling push up – 100 reps

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