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Hypertrophy, Phase 3: 3-Day Split
Bulking
Advanced
Dumbbell
Plan Details
The Hypertrophy, Phase 3: 3-Day Split routine by Texas_Trouble is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Three days a week for mass bulking and overall muscle hypertrophy.
Routine detail
Mon
Day 1: Chest & Back
Est. 53 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Wed
Day 2: Leg Day
Est. 66 min
7 exercises
Machine Leg Press
3 Sets x 8 Reps
Barbell Clean Deadlift
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Fri
Day 3: Shoulders and Arms
Est. 72 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
