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3 Day Bulking Split
Bulking
Intermediate
Dumbbell
Plan Details
The 3 Day Bulking Split routine by serdarakyali is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A: Shoulders/Legs B: Back/Triceps C: Chest/Biceps AxBxCxx Abs and cardio on at least two of your rest days, I try to hit three a week. The reason I didn't include many leg lifts is because I prefer to bike for leg gains. Feel free to add more leg lifts on shoulder day. I like this routine because it focuses on compound lifts, and hits each group more than just once a week. For example, you can do overhead press on Monday and incline bench on Friday. This way, you are able to work in two front delt exercises a week, but still get at least 72 hours of recovery. Feel free to switch up bicep/tricep workouts, though I like doing biceps with chest and triceps with back. This way you are also able to hit those twice a week (indirectly through compound chest and back lifts). The idea with the reps is that you are bulking on higher weights each time. For example, if you are benching 135 lbs. for 10 reps, you should move up to 145 for 8 reps, 155 for 6, etc. (just as an example).
Routine detail
Mon
Shoulders/Legs
Est. 49 min
7 exercises
Machine Seated Calf Raise
3 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Barbell Squat
4 Sets x 10,8,6,4 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10,8,6,4 Reps
Dumbbell Upright Row
4 Sets x 12,10,8,6 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Wed
Back/Triceps
Est. 48 min
7 exercises
Pull-Up
3 Sets x 20 Reps
Dumbbell Tricep Extension
4 Sets x 10,8,6,4 Reps
Barbell Bent-Over Row
4 Sets x 10,8,6,4 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Cable Elevated Row
4 Sets x 12,10,8,6 Reps
Dip
3 Sets x 20 Reps
Sat
Chest/Biceps
Est. 45 min
7 exercises
Cable Cross-Over
3 Sets x 20 Reps
Barbell Preacher Curl
4 Sets x 10,10,8,8 Reps
Dumbbell One-Arm Seated Curl
4 Sets x 12,10,8,6 Reps
Barbell Bench Press
4 Sets x 10,8,6,4 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Decline Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Fly
4 Sets x 12,10,8,6 Reps
Sun
Everything
Est. 65 min
10 exercises
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
