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This routine was designed for bodybuilding Intermediates who want to gain lean muscle. This 3 day split routine consists of exercises that will hit every muscle fiber, every 48 hours (weekend off).
I've built and tested it during intermittent fasting and the results are amazing.
On repetitions and volume/intensity focus:
- Full range motion
- Slow (>3 sec) motion
- The 9-10th rep should be hard to complete (on > 3 set)
On rests focus:
- Breathing
- Visualising your end goals
Last but not least, you have to SLEEP at least 7-8 hours to get the end results of this workout.
Barbell Bench Press
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5x10 reps |
rest: 90s
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Barbell Squat
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5x10 reps |
rest: 90s
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Chin Up
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5x5 reps |
rest: 90s
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Lying Leg Curls
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5x10 reps |
rest: 90s
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Barbell Standing Military Press
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5x10 reps |
rest: 90s
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Cable Rope Face Pull
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5x10 reps |
rest: 90s
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Barbell Curl
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3x10 reps |
rest: 90s
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Crunches with Legs on a Bench
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3x20 reps |
rest: 30s
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Oblique Crunches
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3x20 reps |
rest: 30s
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Barbell Deadlift
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5x10 reps |
rest: 90s
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Dumbbell Incline Bench Press
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5x10 reps |
rest: 90s
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Dumbbell Incline Bench Two Arm Row
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5x10 reps |
rest: 90s
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Dumbbell One Leg Squat
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5x10 reps |
rest: 90s
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Dumbbell Lateral Raise
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5x10 reps |
rest: 90s
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Cable Rope Overhead Triceps Extension
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5x10 reps |
rest: 90s
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Cable Cross Over
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5x10 reps |
rest: 90s
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Dumbbell Incline Bench Curl
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5x10 reps |
rest: 90s
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Cable Crunch
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5x20 reps |
rest: 30s
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Cable Wood Chops
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5x20 reps |
rest: 30s
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Dip
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5x10 reps |
rest: 90s
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Machine Fly
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5x10 reps |
rest: 90s
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Cable Seated Row
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5x10 reps |
rest: 90s
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Dumbbell Arnold Press
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5x10 reps |
rest: 90s
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Barbell Shrug
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5x10 reps |
rest: 90s
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Barbell Preacher Curl
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5x10 reps |
rest: 90s
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Barbell Hip Thrust
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5x10 reps |
rest: 90s
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Air Bike
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5x20 reps |
rest: 30s
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