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3 split routine
Bulking
Beginner
Machine strength
Plan Details
The 3 split routine routine by mariusmansika is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
3 split routine part 1/2
Routine detail
Mon
Back and Triceps
Est. 75 min
10 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Plank
3 Sets
Dumbbell Tricep Extension
3 Sets x 8 Reps
Wed
Shoulders and Legs
Est. 82 min
11 exercises
Barbell Squat
1 Set
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Landmine 180's
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Fri
Chest and Biceps
Est. 88 min
11 exercises
Barbell Bench Press
4 Sets x 10,10,5,5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 8 Reps
