3Q2019
Bulking
Advanced
Machine strength
Plan Details
The 3Q2019 routine by Ivkach is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This routine is designed to combine legs workout with arms to maximize results for the latter. Calves training is separeted from upper legs trainung days on purpose. The cycle is organized the way when each muscle group have enough time to recover. Each cycle legs/back/shoulders are trained twice: first time - with big loads, second - with moderate. Biceps and triceps are trained once per cycle (no need to train twice because arms are also trained in all other upper body excercises). There are 5 days in a cycle (3-5 trainings per week): 1. Upper legs + biceps 2. Chest + lower legs + (ext) abs 3. Back + shoulders 4. Upper legs + triceps 5. Shoulders + back Short treadmill running and abs excercise are added to each day at the begning and the end.
Routine detail
Day 1
Up legs + Biceps
Est. 89 min
9 exercises
Treadmill Running
1 Set
Barbell Squat
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Parallel Bar Hip Raise
1 Set x 10 Reps
Day 2
Chest + low legs + abs
Est. 82 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
6 Sets x 6 Reps
Cable Cross-Over
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Dumbbell Seated Calf Raise
3 Sets x 10 Reps
Plank
3 Sets
Push-Up
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Day 3
Back + shoulders
Est. 72 min
8 exercises
Treadmill Running
1 Set
Barbell Row
6 Sets x 12 Reps
Barbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Parallel Bar Hip Raise
1 Set x 16 Reps
Day 4
Up legs + Triceps
Est. 60 min
8 exercises
Box Jump Multiple Response
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Deep Squat
2 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Parallel Bar Hip Raise
1 Set x 16 Reps
Day 5
Shoulders + back
Est. 62 min
8 exercises
Treadmill Running
1 Set
Barbell Push Press
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Shoulder Raise
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
