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S3
Bulking
Intermediate
Machine strength
Plan Details
The S3 routine by Mastahboobah is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
S3 Fitness
Routine detail
Mon
S3 Upper Push
Est. 59 min
7 exercises
Barbell Bench Press
5 Sets x 3 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Overhead Barbell Press
4 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Push-Up
6 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Wed
S3 Lower Body
Est. 76 min
8 exercises
Barbell Squat
5 Sets x 6 Reps
Machine Leg Press
4 Sets x 15 Reps
Bulgarian Split Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 15 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Jumping Split Squat
6 Sets x 6 Reps
Fri
S3 Upper Pull
Est. 51 min
6 exercises
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 20 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Leg Raise
4 Sets x 15 Reps
