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3-Day Short Muscle-Pump Blasts Workout Plan

By Alex Meyers

Experience
Beginner (1-2 years)
Time
52 minutes/day | 3 days/week
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
1 x Kettlebell, 2 x Dumbbell, Barbell, Crossover Cable Machine, Decline Bench, EZ Bar, Flat Bench, Incline Bench, Machine, Pull up bar, Squat Rack, Vertical Bench
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

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

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Workout Overview

Week 1

Day 1: Chest/Shoulders/Triceps

Day 2: Back/Biceps

Day 3: Core/Legs

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest


Chest/Shoulders/Triceps

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Barbell Military Press demonstrationPlay Seated Barbell Military Press demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Dumbbell Decline Bench Press demonstrationPlay Dumbbell Decline Bench Press demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Arnold Press demonstrationPlay Arnold Press demonstration
3 sets, 10 - 12 reps, (rest 60s)
Optional
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EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
3 sets, 10 - 12 reps, (rest 60s)
Optional
Show Alternative Exercises

Back/Biceps

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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 10 - 12 reps, (rest 60s)
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Pull-up demonstrationPlay Pull-up demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Seated Alternating Dumbbell Biceps Curl
3 sets, 10 - 12 reps, (rest 60s)
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Seated Cable Row
3 sets, 10 - 12 reps, (rest 60s)
Optional
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
3 sets, 10 - 12 reps, (rest 60s)
Optional
Show Alternative Exercises

Core/Legs

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 10 - 12 reps, (rest 60s)
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Kettlebell Russian Swing demonstrationPlay Kettlebell Russian Swing demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Kettlebell One-Legged Deadlift demonstrationPlay Kettlebell One-Legged Deadlift demonstration
3 sets, 10 - 12 reps, (rest 60s)
Optional
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Kettlebell Half Turkish Get-up demonstrationPlay Kettlebell Half Turkish Get-up demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Kettlebell Russian Twist demonstrationPlay Kettlebell Russian Twist demonstration
3 sets, 10 - 12 reps, (rest 60s)
Optional
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Sled 45 Degree Calf Press
3 sets, 10 - 12 reps, (rest 60s)
Optional
Show Alternative Exercises

Date Created: 2/26/2021, UTC


Last Updated: 2/26/2021, UTC

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