3er Split
Bulking
Beginner
Dumbbell
Plan Details
The 3er Split routine by Pacster is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Brust Schulter
Est. 148 min
11 exercises
Barbell Bench Press
10 Sets x 15 Reps
Push-Up (Wide Hand)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Deep Push-Up
4 Sets x 12 Reps
Cable Flat Bench Fly
4 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Dumbbell Deep Push-Up
5 Sets x 20 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Dip
3 Sets x 20 Reps
Barbell Bench Press
3 Sets x 60 Reps
Dumbbell Front Raise
5 Sets x 10 Reps
Day 2
Rücken
Est. 86 min
8 exercises
Pull-Up
5 Sets x 10 Reps
Machine Assisted Pull-Up
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Incline Pulldown (Supine)
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Running
1 Set
Barbell Deadlift
3 Sets x 10 Reps
Day 3
Beine
Est. 67 min
8 exercises
Machine Leg Press
5 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Skippings
3 Sets
Barbell Lunge
3 Sets x 10 Reps
Rocket Jump
3 Sets x 10 Reps
Running
1 Set
Dumbbell Squat
5 Sets x 15 Reps
Dumbbell Squat
3 Sets x 10 Reps
