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3 mdr. program
Bulking
Advanced
Machine strength
Plan Details
The 3 mdr. program routine by highfive5 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest & Triceps
Est. 50 min
9 exercises
Barbell Bench Press
5 Sets x 15,10,8,6,4 Reps
Barbell Incline Bench Press
3 Sets x 10,8,6 Reps
Dumbbell Fly
3 Sets x 10,8,6 Reps
Dumbbell Pullover
3 Sets x 12,10,8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12,10,8,6 Reps
Dumbbell Seated Tricep Press
3 Sets x 10,8,6 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 12,10 Reps
Weighted Tricep Dip
3 Sets x 12,10,8 Reps
Push-Up
2 Sets x 15 Reps
Tue
Legs
Est. 34 min
5 exercises
Barbell Squat
5 Sets x 15,12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Seated Leg Curl
4 Sets x 12,10,8,6 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 20,18,15,12 Reps
Standing Back Kick
3 Sets x 12,10,8 Reps
Thu
Shoulders & Abs
Est. 52 min
9 exercises
Barbell Military Press
4 Sets x 15,12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell Front Raise
3 Sets x 12,10,8 Reps
Dumbbell Bent-Over Raise
3 Sets x 12,10,8 Reps
Barbell Shrug
3 Sets x 15,12,10 Reps
Seated Leg Tuck
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Plank
3 Sets
Fri
Back & Biceps
Est. 60 min
11 exercises
Back Hyperextension
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Cable V Bar Pulldown
3 Sets x 10,8,6 Reps
Cable Seated Row
3 Sets x 10,8,6 Reps
Barbell Curl
3 Sets x 10,8,6 Reps
EZ Bar Curl
3 Sets x 10,8,6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12,10,8 Reps
Cable Bicep Curl
3 Sets x 12,10,8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Sat
Streching Out
Est. 20 min
8 exercises
Dynamic Back Stretch
1 Set x 1 Rep
Back Stretch
1 Set x 1 Rep
Seated Rotation
1 Set x 1 Rep
Dynamic Chest Stretch
1 Set x 1 Rep
Shoulder Stretch
1 Set x 1 Rep
Bicep Stretch
1 Set x 1 Rep
Tricep Stretch
1 Set x 1 Rep
Wrist Circles
1 Set x 1 Rep
