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THT 3 day split (8-12)
Bulking
Advanced
Barbell
Plan Details
The THT 3 day split (8-12) routine by nick.dean@yahoo.com is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
ATHT 3 day 2
Est. 83 min
11 exercises
Barbell Deadlift
3 Sets x 6 Reps
Dip
2 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Barbell Bent-Over Row
2 Sets x 12 Reps
Dumbbell Alternating Shoulder Press
2 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Cable High Pulley Tricep Extension
2 Sets x 12 Reps
Hack Squat
2 Sets x 12 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Extension
1 Set x 12 Reps
Machine Leg Curl (Prone)
1 Set x 12 Reps
Mon
Legs
Est. 32 min
4 exercises
Barbell Squat
2 Sets x 12 Reps
Hack Squat
2 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Machine Calf Raise
2 Sets x 12 Reps
Mon
ATHT 3 day 1
Est. 88 min
12 exercises
Barbell Squat
2 Sets x 12 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Reverse Crunch
2 Sets x 12 Reps
Decline Crunch
2 Sets x 12 Reps
Barbell Shoulder Press
2 Sets x 12 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Barbell Bent-Over Row
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
2 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
1 Set x 12 Reps
Tue
Chest and tris
Est. 46 min
5 exercises
Barbell Bench Press
2 Sets x 12 Reps
Barbell Incline Bench Press
2 Sets x 12 Reps
Dumbbell Fly
2 Sets x 12 Reps
Dumbbell Decline Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Wed
Arms
Est. 54 min
7 exercises
Dumbbell Alternating Bicep Curl
2 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
2 Sets x 12 Reps
Decline Bench Weighted Twist
2 Sets x 12 Reps
Cable Kneeling Crunch
2 Sets x 12 Reps
Hanging Leg Raise
2 Sets x 12 Reps
Thu
Shoulders and traps
Est. 40 min
4 exercises
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Alternating Shoulder Press
2 Sets x 12 Reps
Dumbbell Alternating Lateral Raise
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Fri
Back
Est. 23 min
2 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
