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hanansb's 3 Day Plan
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The hanansb's 3 Day Plan routine by hanansb is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Push
Est. 0 min
5 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Day 2
Pull
Est. 0 min
5 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Cable Bicep Curl
4 Sets x 8 Reps
Day 3
Legs
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Day 4
Push
Est. 0 min
5 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Day 5
Pull
Est. 0 min
5 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Day 6
Legs
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Day 7
Abs + Strength
Est. 0 min
3 exercises
Farmer walk
4 Sets
Machine Ab Crunch
4 Sets x 8 Reps
Plank
4 Sets
