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3 Day Split
AUTOPLAY
Bulking
Advanced
Machine strength
Plan Details
The 3 Day Split routine by ArchiYuSto is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is an INTENSE workout not like the high reps light weight workouts that leave you bored unfocused, and feeling as tho you cheated yourself. This will keep you focused. Use 80% of your max for each rep, Good Luck.
Routine detail
Mon
Chest & Tricep
Est. 0 min
12 exercises
Treadmill Running
3 Sets
Barbell Bench Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Barbell Decline Bench Press
3 Sets x 5 Reps
Dip
3 Sets x 5 Reps
Machine Fly
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Machine Tricep Extension
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 5 Reps
Cable Cross-Over
4 Sets x 5 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Wed
Back & Bicep
Est. 0 min
9 exercises
Treadmill Running
3 Sets
Barbell Deadlift
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Fri
Shoulders & Forearms & Legs
Est. 0 min
12 exercises
Treadmill Running
1 Set
Barbell Squat
4 Sets x 5 Reps
Dumbbell Shoulder Shrug
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 5 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 5 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Any
[2022-11-30] Workout
Est. 0 min
0 exercises
This day is empty
Any
New Workout
Est. 0 min
5 exercises
Parallel Bar Hip Raise
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Plank
3 Sets
Crunch
3 Sets x 8 Reps
