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3-split
Bulking
Advanced
Dumbbell
Plan Details
The 3-split routine by kristofferstenvang is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
this program is for development of hypertrofi
Routine detail
Day 1
Chest and shoulder
Est. 71 min
8 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 12 Reps
Day 2
Legs
Est. 67 min
7 exercises
Barbell 1/2 Squat
5 Sets x 5 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Press
5 Sets x 8 Reps
Hack Squat
4 Sets x 10 Reps
Barbell Calf Raise
6 Sets x 15 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Day 3
back and abs
Est. 64 min
7 exercises
Barbell Deadlift
5 Sets x 5 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Machine Landmine Row (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Day 9
Cheast jul
Est. 56 min
6 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 25 Reps
