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Blakelad69's 3 Day Plan
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Blakelad69's 3 Day Plan routine by Blakelad69 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Push
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Day 2
Pull
Est. 0 min
8 exercises
Rowing
1 Set
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Day 3
Legs
Est. 0 min
7 exercises
Stationary Bike
1 Set
Machine Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
