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3 Day Split /w FST7
Bulking
Intermediate
Machine strength
Plan Details
The 3 Day Split /w FST7 routine by LeBausd is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Brust / Arme
Est. 103 min
8 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 8 Reps
Preacher Curl Machine
7 Sets x 12 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
7 Sets x 12 Reps
Step Machine
3 Sets
Day 2
Rücken / Schultern
Est. 78 min
7 exercises
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 6 Reps
Cable Reverse Fly
4 Sets x 10 Reps
Machine Deltoid Raise
7 Sets x 12 Reps
Day 3
Beine / Bauch
Est. 91 min
8 exercises
Machine Seated Calf Raise
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Decline Crunch
4 Sets x 15 Reps
Walking
3 Sets
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
7 Sets x 12 Reps
Barbell Squat
4 Sets x 6 Reps
Day 4
Brust / Arme II
Est. 69 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 6 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Leverage Decline Chest Press
7 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 6 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 8 Reps
Day 5
Rücken / Schultern II
Est. 100 min
8 exercises
Dumbbell Deadlift
4 Sets x 8 Reps
Pull-Up
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 10 Reps
Cable Shoulder Extension
7 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Rear Military Press
4 Sets x 8 Reps
Step Machine
3 Sets
Day 6
Beine / Bauch II
Est. 91 min
8 exercises
Machine Leg Press
4 Sets x 6 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Treadmill Running
3 Sets
