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full body gain
Bulking
Intermediate
Barbell
Plan Details
The full body gain routine by no3k is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
a testear, dieta hiper calorica sin grasas, con alto nivel de proteinas
Routine detail
Mon
lunes
Est. 57 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Curl
5 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 15 Reps
Wed
miercoles
Est. 59 min
8 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Machine Leg Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Bent-Over Raise
5 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Reverse Curl
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 8 Reps
Fri
viernes
Est. 62 min
11 exercises
Barbell Clean Deadlift
3 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
