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3 day split bulking
Bulking
Advanced
Machine strength
Plan Details
The 3 day split bulking routine by jwj3bg is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
chestback 1
Est. 101 min
11 exercises
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Day 2
arms
Est. 99 min
11 exercises
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Day 3
legs/shoulders
Est. 91 min
10 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Leverage Machine Shrug
4 Sets x 10 Reps
Day 4
chest/back 2
Est. 107 min
11 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable One-Arm Rotational Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Day 5
legs/shoulders 2
Est. 94 min
10 exercises
Barbell Rear Press
5 Sets x 10 Reps
Leverage Machine Shrug
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
