3-Day Short Muscle-Pump Blasts Workout Plan

Google Sheet Workout Export

By Alex Meyers

Experience Intermediate (2-3 years)
Time 44 minutes/day | 3 days/week
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
60%
Average Cardio Intensity
info-icon
30%

This is an awesome 3 Day Pump Blast workout that will definitely let you feel the burn! The focus of this Split type workout is to help you build muscle all the while giving you that pump you've always loved. The program is split into 3 days; Chest/Shoulders/Triceps, Back/Biceps, and Core/Legs

Show More
ExpandMore
Description

Week 1 Overview

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Bench Press
4 sets10-12 reps60s
2.Seated Barbell Military Press
3 sets10-12 reps60s
3.Dumbbell Decline Bench Press
3 sets10-12 reps60s
4.Arnold Press

See Exercise Notes

3 sets10-12 reps60s
5.EZ-Bar Skullcrusher

See Exercise Notes

3 sets10-12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Bent Over Barbell Row
4 sets10-12 reps60s
2.Pull-up
3 sets10-12 reps60s
3.Seated Alternating Dumbbell Biceps Curl
3 sets10-12 reps60s
4.Seated Cable Row

See Exercise Notes

3 sets10-12 reps60s
5.Alternating Incline Dumbbell Biceps Curl

See Exercise Notes

3 sets10-12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat
4 sets10-12 reps60s
2.Kettlebell Swing
3 sets10-12 reps60s
3.Kettlebell One-Legged Deadlift

See Exercise Notes

3 sets10-12 reps60s
4.Kettlebell Half Turkish Get-up
3 sets10-12 reps60s
5.Kettlebell Russian Twist

See Exercise Notes

3 sets10-12 reps60s
6.Sled 45 Degree Calf Press

See Exercise Notes

3 sets10-12 reps60s

Date Created: 2/26/2021, UTC


Last Updated: 11/1/2021, UTC





Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.