3 Day Bulking Split
Shared By : kmoon91
Frequency : 3 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 1251 / 21224

Average Rating

62

151 votes

Track this workout in our app, download below
apple app store
google play store
Track this workout in our app, download below
apple app store
google play store
Description

A: Shoulders/Legs
B: Back/Triceps
C: Chest/Biceps
AxBxCxx

Abs and cardio on at least two of your rest days, I try to hit three a week.

The reason I didn't include many leg lifts is because I prefer to bike for leg gains. Feel free to add more leg lifts on shoulder day.

I like this routine because it focuses on compound lifts, and hits each group more than just once a week. For example, you can do overhead press on Monday and incline bench on Friday. This way, you are able to work in two front delt exercises a week, but still get at least 72 hours of recovery.

Feel free to switch up bicep/tricep workouts, though I like doing biceps with chest and triceps with back. This way you are also able to hit those twice a week (indirectly through compound chest and back lifts).

The idea with the reps is that you are bulking on higher weights each time. For example, if you are benching 135 lbs. for 10 reps, you should move up to 145 for 8 reps, 155 for 6, etc. (just as an example).

Monday Shoulders/Legs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 10,8,6,4 4 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 12,10,8,6 4 Progress Chart

Shoulders

Dumbbell Upright Row Dumbbell Upright Row 60 sec 12,10,8,6 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12,10,8,6 4 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 20 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 10,8,6,4 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 20 3 Progress Chart
Wednesday Back/Triceps
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 10,8,6,4 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 12,10,8,6 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 12,10,8,6 4 Progress Chart

Back

Cable Elevated Rows Cable Elevated Rows 60 sec 12,10,8,6 4 Progress Chart

Back

Pull Ups Pull Ups 60 sec 20 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 10,8,6,4 4 Progress Chart

Triceps

Dip Dip 60 sec 20 3 Progress Chart
Saturday Chest/Biceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 10,8,6,4 4 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 12,10,8,6 4 Progress Chart

Chest

Dumbbell Decline Press Dumbbell Decline Press 60 sec 12,10,8,6 4 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 12,10,8,6 4 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 20 3 Progress Chart

Biceps

Barbell Preacher Curl Barbell Preacher Curl 60 sec 10,10,8,8 4 Progress Chart

Biceps

Dumbbell One Arm Seated Curl Dumbbell One Arm Seated Curl 60 sec 12,10,8,6 4 Progress Chart