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3 Days Split
Bulking
Intermediate
Machine strength
Plan Details
The 3 Days Split routine by puffed_meh is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Back and Biceps
Est. 48 min
7 exercises
Machine Lat Pulldown
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
lat cable front
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Day 2
Chest and Triceps
Est. 56 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Day 3
Shoulders and Legs
Est. 83 min
12 exercises
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
cable to neck low
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Weight Plate Shrug
3 Sets x 10 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Cable Pallof Press with Rotation
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
