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3 day split
Bulking
Advanced
Machine strength
Plan Details
The 3 day split routine by daraprice is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest, triceps, shoulders, abs
Est. 78 min
12 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Day 2
Legs, abs
Est. 41 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Day 3
Back, biceps
Est. 46 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
