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3 days split
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 3 days split routine by __dos__ is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Standard routine for mans
Routine detail
Day 1
Back/triceps
Est. 0 min
8 exercises
Barbell Deadlift
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Single-Leg Bench Dip
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Sit-Up
4 Sets x 10 Reps
Day 2
Chest/biceps
Est. 0 min
8 exercises
Weighted Tricep Dip
4 Sets x 8 Reps
Machine Fly
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 12 Reps
Sit-Up
4 Sets x 15 Reps
Day 3
Legs/shoulders
Est. 0 min
9 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Weight Plate Front Raise
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 12 Reps
Sit-Up
4 Sets x 15 Reps
