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3 Day Split
Bulking
Advanced
Machine strength
Plan Details
The 3 Day Split routine by KingWasp is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is an INTENSE workout not like the high reps light weight workouts that leave you bored unfocused, and feeling as tho you cheated yourself. This will keep you focused. Use 80% of your max for each rep, Good Luck.
Routine detail
Mon
Chest & Tricep
Est. 87 min
10 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Decline Bench Press
5 Sets x 5 Reps
Machine Fly
5 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 5 Reps
Dip
5 Sets x 5 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 5 Reps
Smith Machine Bench Press (Close Grip)
5 Sets x 5 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 5 Reps
Cable Cross-Over
5 Sets x 5 Reps
Wed
Back & Bicep
Est. 69 min
8 exercises
Pull-Up
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Dumbbell Incline Curl
5 Sets x 5 Reps
Dumbbell Incline Hammer Curl
5 Sets x 5 Reps
Preacher Curl Machine
5 Sets x 5 Reps
Cable Rope Hammer Curl
5 Sets x 5 Reps
Machine Lat Pulldown
5 Sets x 5 Reps
Fri
Shoulders & Forearms & Legs
Est. 149 min
15 exercises
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Supinated One-Arm Wrist Curl
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
5 Sets x 5 Reps
EZ Bar Curl (Reverse Grip)
5 Sets x 5 Reps
Cable One-Arm Reverse Curl
5 Sets x 5 Reps
Machine Reverse Fly
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Dumbbell Lunge
10 Sets x 3 Reps
Machine Leg Extension
5 Sets x 5 Reps
Machine Seated Calf Raise
12 Sets x 3 Reps
Machine Leg Extension
5 Sets x 5 Reps
Machine Calf Raise
12 Sets x 3 Reps
Machine Single-Leg Curl
5 Sets x 5 Reps
