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

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Chest Press (Machine)

3

8 reps

2

Lat Pulldown

3

10 reps

3

Seated Shoulder Press (Dumbbell)

3

10 reps

4

Chest Supported Row (Machine)

3

10 reps

5

Overhead Tricep Extension (Cable)

3

10 reps

6

Dip (Bodyweight)

3

6 reps

Day 1

1

Chest Press (Machine)

3

8 reps

2

Lat Pulldown

3

10 reps

3

Seated Shoulder Press (Dumbbell)

3

10 reps

4

Chest Supported Row (Machine)

3

10 reps

5

Overhead Tricep Extension (Cable)

3

10 reps

6

Dip (Bodyweight)

3

6 reps

Day 1

1

Chest Press (Machine)

3

8 reps

2

Lat Pulldown

3

10 reps

3

Seated Shoulder Press (Dumbbell)

3

10 reps

4

Chest Supported Row (Machine)

3

10 reps

5

Overhead Tricep Extension (Cable)

3

10 reps

6

Dip (Bodyweight)

3

6 reps

Day 1

1

Chest Press (Machine)

3

8 reps

2

Lat Pulldown

3

10 reps

3

Seated Shoulder Press (Dumbbell)

3

10 reps

4

Chest Supported Row (Machine)

3

10 reps

5

Overhead Tricep Extension (Cable)

3

10 reps

6

Dip (Bodyweight)

3

6 reps

Day 2

1

Romanian Deadlift (Barbell)

3

10 reps

2

Leg Press

3

10 reps

3

Leg Extension

3

10 reps

4A

Seated Calf Raise

3

12 reps

4B

Cable Crunch

3

12 reps

Day 2

1

Romanian Deadlift (Barbell)

3

10 reps

2

Leg Press

3

10 reps

3

Leg Extension

3

10 reps

4A

Seated Calf Raise

3

12 reps

4B

Cable Crunch

3

12 reps

Day 2

1

Romanian Deadlift (Barbell)

3

10 reps

2

Leg Press

3

10 reps

3

Leg Extension

3

10 reps

4A

Seated Calf Raise

3

12 reps

4B

Cable Crunch

3

12 reps

Day 2

1

Romanian Deadlift (Barbell)

3

10 reps

2

Leg Press

3

10 reps

3

Leg Extension

3

10 reps

4A

Seated Calf Raise

3

12 reps

4B

Cable Crunch

3

12 reps

Day 3

1

Hack Squat

3

6 reps

2

Incline Bench Press (Dumbbell)

3

8 reps

3

Seated Hamstring Curl

3

10 reps

4

Chest Supported Row (Machine)

3

10 reps

5

Bicep Curl (Cable)

3

12 reps

6

Lateral Raise (Dumbbell)

3

12 reps

7

Cable Crunch

3

12 reps

Day 3

1

Hack Squat

3

6 reps

2

Incline Bench Press (Dumbbell)

3

8 reps

3

Seated Hamstring Curl

3

10 reps

4

Chest Supported Row (Machine)

3

10 reps

5

Bicep Curl (Cable)

3

12 reps

6

Lateral Raise (Dumbbell)

3

12 reps

7

Cable Crunch

3

12 reps

Day 3

1

Hack Squat

3

6 reps

2

Incline Bench Press (Dumbbell)

3

8 reps

3

Seated Hamstring Curl

3

10 reps

4

Chest Supported Row (Machine)

3

10 reps

5

Bicep Curl (Cable)

3

12 reps

6

Lateral Raise (Dumbbell)

3

12 reps

7

Cable Crunch

3

12 reps

Day 3

1

Hack Squat

3

6 reps

2

Incline Bench Press (Dumbbell)

3

8 reps

3

Seated Hamstring Curl

3

10 reps

4

Chest Supported Row (Machine)

3

10 reps

5

Bicep Curl (Cable)

3

12 reps

6

Lateral Raise (Dumbbell)

3

12 reps

7

Cable Crunch

3

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