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Elite 3Days
Bulking
Intermediate
Barbell
Plan Details
The Elite 3Days routine by avtuly is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Lags+Abs
Est. 89 min
12 exercises
Indoor Cycling
3 Sets
Air Bike
3 Sets x 20 Reps
Barbell Deep Squat
3 Sets x 7 Reps
Barbell Clean
3 Sets x 7 Reps
Machine Leg Press
3 Sets x 7 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 7 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Bench Leg Raise (Supine)
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Day 2
Push
Est. 83 min
10 exercises
Jump Rope
3 Sets
Barbell Incline Bench Press
3 Sets x 7 Reps
Dumbbell Incline Bench Press
2 Sets x 7 Reps
Barbell Bench Press
3 Sets x 7 Reps
Dumbbell Bench Press
2 Sets x 7 Reps
Barbell Military Press
3 Sets x 7 Reps
Dumbbell Seated Shoulder Press
2 Sets x 7 Reps
Dumbbell Lateral Raise
2 Sets x 7 Reps
Barbell Tricep Press (Supine)
3 Sets x 7 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 7 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Pull
Est. 82 min
10 exercises
Jump Rope
3 Sets
Weighted Pull-Up
3 Sets x 7 Reps
Chin-Up (Close Grip)
2 Sets x 7 Reps
Barbell Bent-Over Row
3 Sets x 7 Reps
Cable Shoulder Extension
2 Sets x 7 Reps
Barbell Upright Row
3 Sets x 7 Reps
Dumbbell Rear Deltoid Row
2 Sets x 7 Reps
Dumbbell Bent-Over Raise
2 Sets x 7 Reps
Barbell Curl
3 Sets x 7 Reps
Dumbbell Zottman Curl
2 Sets x 7 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
Day 7
Start Day1
Est. 0 min
0 exercises
This day is empty
