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3 Split
Bulking
Advanced
Barbell
Plan Details
The 3 Split routine by fredSwe is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Bodybuilding 3-split. No special weekdays. 4-5 times a week. Chest + Back Arms + Shoulders Legs + Abs
Routine detail
Day 1
Chest / Back
Est. 48 min
5 exercises
Barbell Bench Press
5 Sets x 5 Reps
Pull-Up
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Day 2
Shoulders / Arms
Est. 98 min
7 exercises
Barbell Military Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 108 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 3
Legs / Abs
Est. 61 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Deep Squat
5 Sets x 5 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 10 Reps
Plank
3 Sets
