Zach's 3DAW
Bulking
Intermediate
Machine strength
Plan Details
The Zach's 3DAW routine by zachattack83 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
3 day a week workout. Good intermediate workout. Can run on off days for cardio boost. Longest day is chest and tricepts, can be completed in 1.5 hours if you're not a chatterbox with your bros. Other days can be completed in under an hour, same rule applies.
Routine detail
Mon
Legs and Shoulders
Est. 74 min
12 exercises
Squats (Legpress)
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Front n Side Lateral Raise
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Lat Raise Shrug
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
cable hip to chest xbody raise
3 Sets x 8 Reps
bent over lat raise shrug
3 Sets x 8 Reps
Wed
Chest and Triceps
Est. 73 min
11 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Reverse Tricep Bench Press
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Decline Chest Fly
3 Sets x 8 Reps
Fri
Back and Bis
Est. 59 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
rw barbell curl
3 Sets x 8 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
