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3 day full body
Bulking
Intermediate
Barbell
Plan Details
The 3 day full body routine by Josh.Goode is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Monday, Wednesday, Friday
Routine detail
Mon
Day A
Est. 59 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Wed
Day B
Est. 64 min
10 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Fri
Day C
Est. 52 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
