Free personalized workout plan

3-Day Short Muscle-Pump Blasts Workout Plan

By Alex Meyers

Beginner (1-2 years)
52 minutes/day | 3 days/week | 1 weeks
Good for
Women's Bodybuilding, Women's Build Muscle, Women's Gain Strength
Barbell, Cable, Dumbbell, EZ Bar, Kettlebell, Machine, Pull up bar

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

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

Week 1


Scroll to top

1. Barbell Squat
Barbell Squat demonstrationPlay Barbell Squat demonstration
410 - 1260s
2. Kettlebell Russian Swing
Kettlebell Russian Swing
310 - 1260s
3. Kettlebell One-Legged Deadlift
Kettlebell One-Legged Deadlift

310 - 1260s
4. Kettlebell Half Turkish Get-up
Kettlebell Half Turkish Get-up
310 - 1260s
5. Kettlebell Russian Twist
Kettlebell Russian Twist

310 - 1260s
6. Sled 45 Degree Calf Press
Sled 45 Degree Calf Press

310 - 1260s

Date Created: 2/26/2021, UTC

Last Updated: 2/26/2021, UTC

Find your perfect workout

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