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Compunds 3 days
Bulking
Intermediate
Machine strength
Plan Details
The Compunds 3 days routine by zommy2 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Workout 1
Est. 105 min
9 exercises
Barbell Deadlift
4 Sets x 5 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Barbell Military Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Tue
Workout 2
Est. 100 min
9 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Wed
Workout 3
Est. 105 min
9 exercises
Barbell Squat
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
