Loading...
Body Builder 3 day
General
Advanced
Barbell
Plan Details
The Body Builder 3 day routine by lukebergemann is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
During each session, you'll do alternating sets of compound, multijoint moves. Day 1 is a moderate volume and intensity session designed to create a baseline for the workouts that follow. On Day 2, you'll crank up the intensity to build strength and prime your body for the third workout. Day 3 is a high-volume workout designed to induce serious hypertrophy. Because it's so intense, you'll do it on your last training day of the week, giving your fried muscles maximum time to recover and build.
Routine detail
Tue
Day 1 - Moderate Volume and Intensity
Est. 47 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Underhand Cable Pulldown
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Sit-Up
3 Sets x 30 Reps
EZ Bar Curl
3 Sets x 10 Reps
Thu
Day 2 - High Intensity
Est. 52 min
6 exercises
Barbell Clean Pull
3 Sets x 5 Reps
Barbell Front Squat
3 Sets x 5 Reps
Dumbbell Bent-Over Row
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 5 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Sun
Day 3 - High Volume
Est. 63 min
7 exercises
Barbell Squat
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
