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Ukrainian 3day bulking split /Week 1
Bulking
Intermediate
Barbell
Plan Details
The Ukrainian 3day bulking split /Week 1 routine by vmv is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Chest+Biceps Back+Triceps Shoulders+Legs three dumbbells exercised are combined as superset. **************** I recommend to combine this routine with "Ukrainian 3day bulking split /Week 2" followed by "3day split for antagonists" for maximum effect. **************** This routine is created by myself using the proved best exercises for gaining muscles. While designing I took into account the best practices and advices from professionals. Muscle groups for each day, exercises, rest timers all thiny nuances were polished carefully by me for 6 months.
Routine detail
Mon
Chest+Biceps
Est. 90 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Hammer Curl
4 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Seated Bench Leg Pull-In
3 Sets x 12 Reps
Wed
Back+Triceps
Est. 67 min
7 exercises
Pull-Up
4 Sets x 6 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Machine Assisted Chin-Up
3 Sets x 12 Reps
Barbell JM Press
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Fri
Shoulders+Legs
Est. 97 min
10 exercises
Barbell Military Press
5 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Barbell Pin-Off Good Morning
3 Sets x 10 Reps
Machine Leg Press
5 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
