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3 days/week - High-Frequency Workout Plan
Bulking
Intermediate
Barbell
Plan Details
The 3 days/week - High-Frequency Workout Plan routine by kamiy is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Perform each workout once per week on nonconsecutive days such as Monday, Wednesday and Friday.
Routine detail
Day 1
Day 1
Est. 76 min
12 exercises
Barbell Squat
2 Sets x 12 Reps
Barbell Squat
3 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up
2 Sets x 12 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Seated Calf Raise
1 Set x 12 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 2
Day 2
Est. 72 min
12 exercises
Barbell Single-Leg Squat
2 Sets x 12 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bench Press
2 Sets x 12 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Cambered Row (Prone)
2 Sets x 12 Reps
Barbell Cambered Row (Prone)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Machine Calf Raise
1 Set x 12 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 3
Day 3
Est. 72 min
11 exercises
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
2 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
5 Sets x 5 Reps
Machine Calf Raise
3 Sets x 8 Reps
