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3 Day Split
Bulking
Intermediate
Body
Plan Details
The 3 Day Split routine by Nik1977 is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Push: Chest Triceps
Est. 80 min
11 exercises
Push-Up
5 Sets x 10 Reps
Crunch
5 Sets x 50 Reps
Barbell Bench Press
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Mon
Full Body workout (Mon)
Est. 74 min
13 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Tue
Abs: Tues
Est. 44 min
11 exercises
Push-Up
5 Sets x 10 Reps
Barbell Squat
2 Sets x 25 Reps
Crunch
1 Set x 20 Reps
Leg Raise
1 Set x 20 Reps
Crunch
1 Set x 20 Reps
Abdominal Pendulum
1 Set x 20 Reps
Crunch
1 Set x 20 Reps
Air Bike
1 Set x 20 Reps
Crunch
1 Set x 20 Reps
Toe Touches
1 Set x 20 Reps
Plank
3 Sets
Wed
Pull: Back and Biceps
Est. 73 min
12 exercises
Push-Up
5 Sets x 10 Reps
Crunch
4 Sets x 20 Reps
Barbell Good Morning
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
T Bar Row
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 20 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Bench Press
2 Sets x 8 Reps
Barbell Deep Squat
2 Sets x 8 Reps
Wed
Full body workout (Wed)
Est. 49 min
8 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Thu
Abs: Thurs
Est. 49 min
12 exercises
Push-Up
5 Sets x 10 Reps
Barbell Squat
2 Sets x 25 Reps
Crunch
1 Set x 20 Reps
Leg Raise
1 Set x 20 Reps
Crunch
1 Set x 20 Reps
Abdominal Pendulum
1 Set x 20 Reps
Crunch
1 Set x 20 Reps
Air Bike
1 Set x 20 Reps
Crunch
1 Set x 20 Reps
Toe Touches
1 Set x 20 Reps
Plank
1 Set
Barbell Bench Press
4 Sets x 8 Reps
Fri
Shoulders & Legs
Est. 71 min
12 exercises
Push-Up
5 Sets x 14 Reps
Crunch
5 Sets x 20 Reps
Barbell Military Press
4 Sets x 10 Reps
Weight Plate Front Raise
2 Sets x 25 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Fri
Full body workout (FRI)
Est. 49 min
10 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Bodyweight Calf Raise
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Any
Cardio
Est. 32 min
1 exercise
Treadmill Running
1 Set
