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Full Body 3 Day Workout "Lean Bulk"
Bulking
Advanced
Machine strength
Plan Details
The Full Body 3 Day Workout "Lean Bulk" routine by tybos10 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
"Lean Bulk" workout plan. Add body mass with little fat as possible. Follow proper diet and supplement usage.
Routine detail
Day 1
Chest, Triceps, and Shoulders
Est. 134 min
11 exercises
Barbell Bench Press
5 Sets x 6 Reps
Barbell Decline Bench Press
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Dumbbell One-Arm Bench Press
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
4 Sets x 6 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Day 1
Abs (Every Other Day)
Est. 70 min
7 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Cable Side Bend
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Crunch with Hands Overhead
3 Sets x 60 Reps
Air Bike
3 Sets x 60 Reps
Windshield Wipers
3 Sets x 10 Reps
Stabilizers (Front and Both Sides)
3 Sets
Day 2
Back and Biceps
Est. 135 min
12 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Cable Elevated Row
4 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Alternating Incline Curl
3 Sets x 6 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Reverse Grip EZ Bar Sevens
3 Sets x 28 Reps
Day 3
Legs
Est. 132 min
8 exercises
Barbell Squat
5 Sets x 3 Reps
Barbell Deadlift
5 Sets x 6 Reps
Machine Seated Calf Raise
5 Sets x 6 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 10 Reps
Barbell Front Squat
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
