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3-Day Split: Barbell, Machines & Pull-up Bar

A classic 4-week split: 3 workouts a week, 12 workouts. Monday is legs (Power hack squat, barbell squats, leg curls, calves, hanging abs), Wednesday is push (overhead press, Hammer press, cable crossover, cable triceps), Friday is pull (pull-ups, barbell rows, pulldowns, biceps). 5 exercises, 3–4 sets. For people who already train confidently.

Open workouts

Available without signing up (first 2 days of the plan).

Day 1

5 exercises · 17 sets

Неделя 1, Пн — Ноги

  • Power Hack Squat Machine
    Legs
    • 50 kg × 10 reps
    • 50 kg × 10 reps
    • 50 kg × 10 reps
    • 50 kg × 10 reps
  • Barbell Back Squat
    Legs
    • 40 kg × 8 reps
    • 40 kg × 8 reps
    • 40 kg × 8 reps
    • 40 kg × 8 reps
  • Lying Leg Curl
    Legs
    • 25 kg × 12 reps
    • 25 kg × 12 reps
    • 25 kg × 12 reps
  • Standing Barbell Calf Raise
    Legs
    • 40 kg × 12 reps
    • 40 kg × 12 reps
    • 40 kg × 12 reps
  • Hanging Leg Raise
    Abs
    • 12 reps
    • 12 reps
    • 12 reps

Locked: 11 workouts

Sign up to unlock the full plan and apply it to your calendar.

Day 35 exercises · 17 sets
  • Standing Barbell Press (Military Press) — Shoulders
  • Hammer Strength Chest Press — Chest
  • Standing Cable Crossover — Chest
  • Triceps Rope Pushdown — Arms
  • Triceps Pushdown (Close Grip, Elbows Tucked) — Arms
Day 55 exercises · 17 sets
  • Pull-Ups — Back
  • Barbell Row to Waist — Back
  • Lat Pulldown to Front — Back
  • Standing Cable Biceps Curl — Arms
  • Standing Barbell Reverse Curl — Arms
Day 85 exercises · 17 sets
  • Power Hack Squat Machine — Legs
  • Barbell Back Squat — Legs
  • Lying Leg Curl — Legs
  • Standing Barbell Calf Raise — Legs
  • Hanging Leg Raise — Abs
Day 105 exercises · 17 sets
  • Standing Barbell Press (Military Press) — Shoulders
  • Hammer Strength Chest Press — Chest
  • Standing Cable Crossover — Chest
  • Triceps Rope Pushdown — Arms
  • Triceps Pushdown (Close Grip, Elbows Tucked) — Arms
Day 125 exercises · 17 sets
  • Pull-Ups — Back
  • Barbell Row to Waist — Back
  • Lat Pulldown to Front — Back
  • Standing Cable Biceps Curl — Arms
  • Standing Barbell Reverse Curl — Arms
Day 155 exercises · 17 sets
  • Power Hack Squat Machine — Legs
  • Barbell Back Squat — Legs
  • Lying Leg Curl — Legs
  • Standing Barbell Calf Raise — Legs
  • Hanging Leg Raise — Abs

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3-Day Split: Barbell, Machines & Pull-up Bar | Training plans | Workouter