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3dmj 5 day per week
Bulking
Beginner
Machine strength
Plan Details
The 3dmj 5 day per week routine by georgematthewsaveganman is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Tue
Day 3
Est. 54 min
7 exercises
Barbell Bench Press
4 Sets x 9 Reps
Dumbbell Shoulder Press
3 Sets x 9 Reps
Barbell Incline Bench Press
3 Sets x 9 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 15 Reps
Wed
Day 4
Est. 55 min
7 exercises
Cable Seated Row
4 Sets x 9 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 9 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Leverage Machine Iso Row
3 Sets x 20 Reps
Thu
Day 5
Est. 58 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Hip Thrust
3 Sets x 9 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Sat
Day 1
Est. 76 min
9 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Barbell Push Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 9 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Lateral Shoulder Raise
3 Sets x 15 Reps
Sun
Day 2
Est. 52 min
7 exercises
Barbell Deadlift
4 Sets x 6 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 10 Reps
