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3 Day LeanMassBulking
Bulking
Advanced
Body
Plan Details
The 3 Day LeanMassBulking routine by MinsuPark2 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is an Advanced 3 Day Split routine for those who are looking to step up their bulking goals from a standard beginner or intermediate routine. Protein and BCAAs are keys to help rebuild muscles You will take in a ratio of 2 to 1 carbs to protein when you are performing this routine to see optimal results for your bulk.
Routine detail
Day 1
Chest, Triceps(A) and Abs
Est. 128 min
12 exercises
Barbell Bench Press
8 Sets x 8 Reps
Cable Cross-Over
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Barbell Decline Bench Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press (Reverse Grip)
5 Sets x 8 Reps
Dip
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Plank
5 Sets
Crunch
5 Sets x 25 Reps
Day 2
Back, Biceps(A) and Abs
Est. 124 min
12 exercises
Barbell Romanian Deadlift
8 Sets x 12,10,8,8,6,6,8,10 Reps
Smith Machine Good Morning
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Superman
5 Sets
Barbell Curl
5 Sets x 8 Reps
Dumbbell Concentration Curl
5 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
5 Sets x 8 Reps
Plank
5 Sets
Crunch
5 Sets x 30 Reps
Day 3
Legs, Shoulders and Abs
Est. 133 min
14 exercises
Smith Machine Squat
8 Sets x 10,8,8,6,6,8,8,10 Reps
Machine Calf Raise
8 Sets x 10 Reps
Hack Squat
4 Sets x 8 Reps
Barbell Jefferson Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Barbell Military Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Dumbbell Reverse Fly with External Rotation
4 Sets x 8 Reps
Dumbbell External Rotation
4 Sets x 8 Reps
Plank
5 Sets
Crunch
5 Sets x 30 Reps
Day 4
Active REST
Est. 102 min
1 exercise
Road Cycling
1 Set
