MatOuellette05's 3 Day Plan - JEFIT

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MatOuellette05's 3 Day Plan - JEFIT

MatOuellette05's 3 Day Plan banner

MatOuellette05's 3 Day Plan

AUTOPLAYAUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The MatOuellette05's 3 Day Plan routine by MatOuellette05 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Day 1

push day one

Est. 54 min

9 exercises

Machine Fly Demonstration

Machine Fly

2 Sets x 15 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 10 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 8 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 8 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Day 2

pull day

Est. 50 min

8 exercises

Pull-Up (Hammer Grip) Demonstration

Pull-Up (Hammer Grip)

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

3 Sets x 8 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 8 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

3 Sets x 8 Reps

Day 3

legs

Est. 41 min

6 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Donkey Calf Raise Demonstration

Donkey Calf Raise

3 Sets x 8 Reps

Day 4

chest and back traps

Est. 44 min

7 exercises

rope straight arm pulldown Demonstration

rope straight arm pulldown

3 Sets x 15 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 8 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

3 Sets x 8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 8 Reps

Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row

3 Sets x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Day 5

shoulders and arms

Est. 56 min

9 exercises

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 12 Reps

Cable Side Lateral Raise Demonstration

Cable Side Lateral Raise

3 Sets x 15 Reps

side lateral machin rear delt press Demonstration

side lateral machin rear delt press

3 Sets x 12 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

3 Sets x 10 Reps

rear barbelle press for rear delt Demonstration

rear barbelle press for rear delt

3 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 15 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 15 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 12 Reps

Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl

3 Sets x 12 Reps