Create a free workout plan with AI

3-Day Short Muscle-Pump Blasts Workout Plan

By Alex Meyers

Experience
Intermediate (2-3 years)
Time
44 minutes/day | 3 days/week
Good for
Gain Strength, Build Muscle, Bodybuilding
Equipment
Barbell, Flat Bench, Vertical Bench, 2 x Dumbbell, Decline Bench, Incline Bench, EZ Bar, Pull up bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Squat Rack, 1 x Kettlebell, 45 Degree Leg Press Machine
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

Show More


Day 1 - Chest/Shoulders/Triceps

Scroll to top

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

Day 2 - Back/Biceps

Scroll to top

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

Day 3 - Core/Legs

Scroll to top

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

Date Created: 2/26/2021, UTC


Last Updated: 11/1/2021, UTC

Create a free workout plan with AI

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