Workout Routine

Free

ExRx 3 day split (dumbell)

by docwalk76

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3 day split from ExRx using dumbells and bodyweight only

Starting TM is 85% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Chest and Back

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
80 sec
2
–
–
10
80 sec
3
–
–
10
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

fly

3×10

Decline Push Up

Set
Reps
Rest time
1
25
80 sec
2
25
80 sec
3
25
80 sec

Decline Push Up

3×25

Pull-up

Set
Reps
Rest time
1
5
80 sec
2
5
80 sec
3
5
80 sec

Pull-up

3×5

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
80 sec
2
–
–
10
80 sec
3
–
–
10
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bent over row

3×10

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
80 sec
2
–
–
10
80 sec
3
–
–
10
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

shrug

3×10

plank

Set
Time
Rest time
1
30 sec
30 sec
2
30 sec
30 sec
3
30 sec
30 sec

plank

3×30 s

Legs

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
80 sec
2
–
–
10
80 sec
3
–
–
10
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

front squat

3×10

Straight leg deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
80 sec
2
–
–
10
80 sec
3
–
–
10
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Straight leg deadlift

3×10

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
80 sec
2
–
–
10
80 sec
3
–
–
10
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bulgarian split squat

3×10

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
80 sec
2
–
–
10
80 sec
3
–
–
10
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

calf raise

3×10

Shoulders and Arms

Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
80 sec
2
–
–
10
80 sec
3
–
–
10
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Arnold Press

3×10

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
80 sec
2
–
–
10
80 sec
3
–
–
10
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

upright row

3×10

rear delt row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
80 sec
2
–
–
10
80 sec
3
–
–
10
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

rear delt row

3×10

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
80 sec
2
–
–
10
80 sec
3
–
–
10
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

skull crushers

3×10

Triceps Dip

Set
Reps
Rest time
1
20
80 sec
2
20
80 sec
3
20
80 sec

Triceps Dip

3×20

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
80 sec
2
–
–
10
80 sec
3
–
–
8
80 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

curl

3 sets