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3 day full body
Bulking
Intermediate
Machine strength
Plan Details
The 3 day full body routine by PatrikPutera is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Monday, Wednesday, Friday
Routine detail
Any
Day A
Est. 78 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Bicep Curl
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Any
Day B
Est. 76 min
9 exercises
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Any
Day C
Est. 78 min
9 exercises
Machine Assisted Pull-Up
4 Sets x 10 Reps
Machine Landmine Row (Reverse Grip)
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Any
E - ABS
Est. 31 min
4 exercises
Leg Raise
4 Sets x 10 Reps
Plank
4 Sets
Sit-Up
4 Sets x 10 Reps
Alternating Heel Touch
4 Sets x 10 Reps
Any
F - Cardio
Est. 62 min
1 exercise
Treadmill Running
4 Sets
