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05. 3 Day Split V1
Bulking
Advanced
Machine strength
Plan Details
The 05. 3 Day Split V1 routine by Trow80 is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Triceps
Est. 45 min
8 exercises
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Day 2
Back & Biceps
Est. 50 min
9 exercises
Pull-Up
3 Sets x 10 Reps
Hanging Knee Raise Rotation
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 10 Reps
Machine Vertical Row (Close Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Day 3
Legs & Shoulders
Est. 38 min
7 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Hanging Pike
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
