Scribd
Upload
37 views1 page

3day Pbsplit

The document outlines a 3-day split workout plan focusing on different muscle groups each day, including legs, chest, back, shoulders, biceps, triceps, and hamstrings. Each day includes specific exercises with designated repetitions and tempos, as well as warm-up sets and techniques like AMRAP and dropsets. The plan is structured to enhance strength and muscle growth through progressive overload and varied intensity.

Uploaded by

braszkokrzysztof4
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
37 views1 page

3day Pbsplit

The document outlines a 3-day split workout plan focusing on different muscle groups each day, including legs, chest, back, shoulders, biceps, triceps, and hamstrings. Each day includes specific exercises with designated repetitions and tempos, as well as warm-up sets and techniques like AMRAP and dropsets. The plan is structured to enhance strength and muscle growth through progressive overload and varied intensity.

Uploaded by

braszkokrzysztof4
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 1

PB 3DAY SPLIT WORKOUTPLAN

By @slcvcfitness and
@younesidrissi_fitness
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Day 1 (reps) (reps) (reps) (reps) (reps) (Reps)

BB Back Squat FEEDER FEEDER 12 10 8 6 3010


Legs
RDL's 12 10 10 3010
Incline dumbell press 12 10 8 6 3010
Chest
FULL Cable flies 10 10 10 3010
D-handle lat-pulldown 12 10 8 8 3010
Back
Upper back cable row 10 10 10 3011
Shoulders Lateral raises 10 10 AMRAP 3011

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6


(reps) (reps) (reps) (reps) (reps) (Reps) TEMPO
Day 2
BB Rows FEEDER FEEDER 12 10 8 6 3010
Back
D-handle lat-pulldown 20 12 10 10 8 3010
Flat bench FEEDER FEEDER 10 8 8 3010
Chest
Upper Incline dumbell bench 12 10 10 8 3010
Shoulder 3xDS Lateral raise 20 AMRAP 20 AMRAP 20 AMRAP 3021
Bicep 3xDS Incline DB curl 16 AMRAP 16 AMRAP 16 AMRAP 3021
Tricep 3xDS EZ bar tricep exstensions 16 AMRAP 16 AMRAP 16 AMRAP 3021

Set 1 Set 2 Set 3 Set 4 Set 5 Set 6


Day 3 (reps) (reps) (reps) (reps) (reps) (Reps)

Leg press (high foot placement) 20 15 12 10 8 6 3010


Bulgarian split squats 12 12 12 3010
Lower Hamstring Romanian deadlifts (RDL's) 12 10 8 3010
Quads 4e DS Leg exstenions 12 10 8 AMRAP 4010
Calve raises (machine) 10 10 10 4242

FEEDER: Warming up set


AMRAP: as many reps as possible
Superset: 2 sets with no rest in between
DS: Dropset

You might also like