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Ectomorph 3 day bulking split
Bulking
Intermediate
Machine strength
Plan Details
The Ectomorph 3 day bulking split routine by KarlSvensson2 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Triceps
Est. 54 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Day 2
Back & Biceps
Est. 40 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Day 3
Legs & Shoulders
Est. 63 min
10 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
