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Three Day Splitt (Barbell)
Bulking
Intermediate
Barbell
Plan Details
The Three Day Splitt (Barbell) routine by BTFIT93 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Warmup: 20 min Cardio Cool Down: 5 min Stretching Rest Day (T/T/S): 30 min Cardio Day Off (Sunday): 20 min Walk Protein: 1 gm per Body Weight Pre-Workout/Intra workout: 30-40 gm of Protein, 30 - 40 gm of Carbs Post Workout: 30-40 gm of Protein, 30 - 40 gm of Carbs First week comprises of Upper 1 twice (M/F) & Lower 1 once (W); Second week comprises of Upper 1 once (W) & Lower 1 twice (M/F).
Routine detail
Mon
Upper 1
Est. 36 min
6 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Upright Row
2 Sets x 10 Reps
Barbell Curl
2 Sets x 12 Reps
Wed
Lower 1
Est. 45 min
6 exercises
Barbell Clean Deadlift
3 Sets x 6 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Snatch Deadlift
3 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Crunch
4 Sets x 12 Reps
Sit-Up
4 Sets x 12 Reps
Fri
Upper 1
Est. 36 min
6 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Upright Row
2 Sets x 10 Reps
Barbell Curl
2 Sets x 12 Reps
