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3 Month Bulk Up
Bulking
Intermediate
Barbell
Plan Details
The 3 Month Bulk Up routine by larrito is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Increase overall size and strength
Routine detail
Day 1
Shoulders and Forearms
Est. 42 min
6 exercises
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
4 Sets x 6 Reps
Barbell Shrug
4 Sets x 10 Reps
Day 2
Arms (Biceps and Triceps Directly)
Est. 31 min
8 exercises
EZ Bar Curl
2 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Weighted Tricep Dip
2 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Barbell Tricep Extension
2 Sets x 8 Reps
Barbell Preacher Curl
2 Sets x 10 Reps
Barbell Bench Press (Close Grip)
2 Sets x 6 Reps
Day 3
Legs and Calves
Est. 50 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Barbell Front Squat
3 Sets x 6 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Hack Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 8 Reps
Day 4
Chest(Triceps Indirectly)
Est. 41 min
6 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Barbell Decline Pullover
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 6 Reps
Day 5
Back (Biceps Indirectly)
Est. 46 min
6 exercises
Barbell Deadlift
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
T Bar Row
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 8 Reps
