Loading...
Rick’s 3+1 Routine
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Rick’s 3+1 Routine routine by rdean5 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
For each day, I have added several similar exercises to provide options depending on your needs and resources. Day 4 needs to be some type of movement and recovery.
Routine detail
Day 8
3+1 Day 1 Push
Est. 0 min
13 exercises
Shoulder Circles
3 Sets x 8 Reps
Arm Circles
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 12 Reps
Push-Up
2 Sets x 1 Reps
Day 8
3+1 Day 2 Pull
Est. 0 min
12 exercises
One-Arm Hang
3 Sets
Arm Circles
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 8 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Farmers Carry
3 Sets x 8 Reps
Trap Bar Farmer’s Walk
3 Sets x 8 Reps
Day 8
3+1 Leg and Core
Est. 0 min
21 exercises
Arm Circles
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Plyo Box Step-Ups
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Single-Leg Calf Raise
3 Sets x 21 Reps
Calf Raise On A Dumbbell
3 Sets x 12 Reps
Slant Board Calf Raise
2 Sets x 15 Reps
Plank
3 Sets
Cable Wood Chop
3 Sets x 8 Reps
Bird Dog
3 Sets x 8 Reps
Bridge
3 Sets
Barbell Hip Thrust
3 Sets x 8 Reps
