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3 Day Split Beginner banner

3 Day Split Beginner

Bulking

Beginner

Machine strength

Plan Details

The 3 Day Split Beginner routine is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Example of a simple 3 day split beginners program for BB

Routine detail

Day 1

Monday

Est. 68 min

11 exercises

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Machine Single-Leg Extension  Demonstration

Machine Single-Leg Extension

3 Sets x 8 Reps

Machine Back Extension Demonstration

Machine Back Extension

3 Sets x 8 Reps

Back Extension (Prone) Demonstration

Back Extension (Prone)

3 Sets

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 8 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

3 Sets x 8 Reps

Day 2

Wednesday

Est. 65 min

10 exercises

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Barbell Rear Tricep Extension Demonstration

Barbell Rear Tricep Extension

3 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Cable Upright Row (Supine) Demonstration

Cable Upright Row (Supine)

3 Sets x 8 Reps

Cable One-Arm Reverse Fly Demonstration

Cable One-Arm Reverse Fly

3 Sets x 8 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

3 Sets x 8 Reps

Day 3

Friday

Est. 71 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 8 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

3 Sets x 8 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

3 Sets x 8 Reps

EZ Bar Preacher Curl (Reverse Grip) Demonstration

EZ Bar Preacher Curl (Reverse Grip)

3 Sets x 8 Reps

Dumbbell One-Arm Wrist Curl Demonstration

Dumbbell One-Arm Wrist Curl

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

3 Sets x 8 Reps

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