3er Split - Vogelmann
Bulking
Intermediate
Machine strength
Plan Details
The 3er Split - Vogelmann routine by brandchr is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Brust / Arme
Est. 42 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
2 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 2
Beine
Est. 42 min
5 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Leg Swing
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
1 Set x 50 Reps
Day 3
Rücken / Schultern
Est. 62 min
8 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Rope Lat Pulldown
2 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell Upright Row
2 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
