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3 day full body split
Bulking
Intermediate
None
Plan Details
The 3 day full body split routine by koryburdette2 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
rest
Est. 0 min
0 exercises
This day is empty
Tue
squat focus
Est. 74 min
9 exercises
Smith Machine Squat
5 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
Plank
3 Sets
Wed
rest
Est. 0 min
0 exercises
This day is empty
Thu
bench focus
Est. 71 min
9 exercises
Smith Machine Bench Press
5 Sets x 5 Reps
Machine Fly
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Plank
3 Sets
Fri
rest
Est. 0 min
0 exercises
This day is empty
Sat
deadlift focus
Est. 76 min
9 exercises
Smith Machine Deadlift
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Plank
5 Sets
Sun
cardio
Est. 62 min
1 exercise
Walking
1 Set
