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BFFM classic muscle 3-day split
Bulking
Advanced
Barbell
Plan Details
The BFFM classic muscle 3-day split routine by ivomarchione is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
One “microcycle” is 3 days long (Your whole body is trained over this 3-day period, using a 3-day body part split). • One “block” is 18 workouts long (6 microcycles X 3 day split = 18 workouts). • This chart shows one block of the muscle and strength 1 training program. • Repeat this block (“undulate”) 3 times, for a total of 18 microcycles and 54 workouts. A 4th block is optional if you are still making progress, but generally, you have completed the program after the 18 microcycles / 3 blocks. • The weight lifted on compound, multi-joint exercises must be increased with each passing microcycle in the same block. • For compound multi-joint exercises, follow this rep ladder system (decreasing reps, increasing weight each microcycle). • For isolation and single-joint exercises, you have the option of staying in the 8 reps and higher brackets because these exercises are not as well-suited very low reps. • Calves may be trained in higher rep brackets (10 – 20). • Abs can be trained in a higher rep bracket (10 – 25) and reps increased for progression.
Routine detail
Mon
Back chest abs
Est. 34 min
8 exercises
Smith Machine Bent-Over Row
4 Sets x 6,10,10,10 Reps
Cable Seated Row
3 Sets x 8,12,12 Reps
Dumbbell Pullover
3 Sets x 10,15,15 Reps
Barbell Bench Press
4 Sets x 6,10,10,10 Reps
Dumbbell Incline Fly
3 Sets x 10,15,15 Reps
Dumbbell Incline Bench Press
3 Sets x 8,12,12 Reps
Decline Reverse Crunch
3 Sets x 12,20,20 Reps
Cable Crunch Kneeling Rotation
3 Sets x 12,20,20 Reps
Tue
Lower legs
Est. 240 min
9 exercises
Machine Leg Press
3 Sets x 8,12,12 Reps
Sissy Squat
3 Sets x 8,12,12 Reps
Machine Leg Extension
3 Sets x 8,12,12 Reps
Machine Leg Curl (Prone)
3 Sets x 8,12,12 Reps
Back Hyperextension
3 Sets x 8,12,12 Reps
Smith Machine Toe Raise
3 Sets x 12,15,15 Reps
Dumbbell Calf Raise
3 Sets x 12,15,15 Reps
Barbell Romanian Deadlift
3 Sets x 810 Reps
dumbbell split squat
3 Sets x 810 Reps
Wed
Day 2 shoulders triceps biceps
Est. 32 min
10 exercises
Barbell Military Press
3 Sets x 8,10,10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10,15,15 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8,12,12 Reps
Dumbbell Incline Curl
3 Sets x 8,12,12 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8,12,12 Reps
Barbell Curl
3 Sets x 8,12,12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8,10,10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6,10,10 Reps
Cable Shoulder Extension
3 Sets x 8,12,12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8,12,12 Reps
Any
Push chest shoulders tri’s
Est. 40 min
8 exercises
Barbell Military Press
3 Sets x 8,12,12 Reps
Dumbbell Lateral Raise
3 Sets x 8,12,12 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10,15,15 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8,12,12 Reps
Machine Fly
3 Sets x 12,15,15 Reps
Dip
3 Sets x 8,12,12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8,12,12 Reps
Any
Pull back biceps abs
Est. 34 min
9 exercises
Barbell Bent-Over Row
3 Sets x 8,12,12 Reps
Machine Assisted Chin-Up
3 Sets x 8,12,12 Reps
Dumbbell One-Arm Row
3 Sets x 8,12,12 Reps
Barbell Shrug
3 Sets x 8,12,12 Reps
Barbell Curl
3 Sets x 8,12,12 Reps
Dumbbell Hammer Curl
3 Sets x 8,12,12 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 12,15,15 Reps
Hanging Leg Raise
3 Sets x 12,15,15 Reps
Crunch
3 Sets x 12,15,15 Reps
