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Three Day Barbell Routine
Bulking
Intermediate
Barbell
Plan Details
The Three Day Barbell Routine routine by BTFIT93 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
With the additional of cool down (whatever program you like - 6 mins) and sets (30 secs) / exercises (60 secs) to promote hypertrophy, this is a nice 60 min workout. Each week increase a rep to each set (start at 8, finish at 12) and then increase weight by 5 lbs and start over again. Possible deload after 4 weeks, either by decreasing weight or just focusing on Yoga, your preference. Insure proper nutrition (1 gram of protien for 1 lb of weight), 8 glasses of water, and of course treat yourself once in a while. Hope you enjoy. Let me know what you think. Thank you.
Routine detail
Mon
Monday (Full Body)
Est. 81 min
8 exercises
Treadmill Running
1 Set
Barbell Squat
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Rear Delt Row
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Tue
Yoga
Est. 20 min
2 exercises
Yoga
1 Set
Yoga
1 Set
Wed
Wednesday (Full Body)
Est. 81 min
8 exercises
Treadmill Running
1 Set
Barbell Squat
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Barbell Rear Delt Row
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Thu
Yoga
Est. 20 min
2 exercises
Yoga
1 Set
Yoga
1 Set
Fri
Friday (Full Body)
Est. 81 min
8 exercises
Treadmill Running
1 Set
Barbell Curl
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Barbell Rear Delt Row
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Sat
Yoga
Est. 20 min
2 exercises
Yoga
1 Set
Yoga
1 Set
