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3 days Plan
Bulking
Advanced
Machine strength
Plan Details
The 3 days Plan routine by KerYann2 is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Lower
Est. 56 min
9 exercises
Barbell Front Squat
5 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 10 Reps
Band Hip extension
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
Leg Raise
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Wed
Upper
Est. 64 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Tricep Push-Up
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Sat
Full Body
Est. 65 min
12 exercises
Bulgarian Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Gobelet - Sissy Squat
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Band Pullover
3 Sets x 15 Reps
Barbell Curl
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
