My 3 Month Program
Bulking
Advanced
Machine strength
Plan Details
The My 3 Month Program routine by highfive5 is a 10 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Shifting between Endurance/Strength program every other week for getting activated all muscle fibers. 4 days Lifting 1-2 days Cardio
Routine detail
Mon
Chest & Triceps 1 Strength
Est. 43 min
8 exercises
Barbell Bench Press
5 Sets x 10,8,6,4,2 Reps
Barbell Incline Bench Press
3 Sets x 8,6,4 Reps
Dumbbell Fly
3 Sets x 10,8,6 Reps
Dumbbell Pullover
3 Sets x 10,8,6 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12,10,8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10,8,6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10,8,6 Reps
Push-Up
2 Sets x 15 Reps
Mon
Chest & Triceps 2 Endurance
Est. 43 min
8 exercises
Barbell Bench Press
5 Sets x 15,12,10,8,6 Reps
Barbell Incline Bench Press
3 Sets x 15,12,10 Reps
Dumbbell Fly
3 Sets x 15,12,10 Reps
Dumbbell Pullover
3 Sets x 12,10,8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15,12,10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15,10,8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15,10,8 Reps
Push-Up
2 Sets x 15 Reps
Tue
Legs 1 Endurance
Est. 32 min
5 exercises
Barbell Squat
5 Sets x 15,12,10,8,6 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Seated Leg Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Calf Raise
4 Sets x 20,18,15,12 Reps
Standing Back Kick
3 Sets x 12,10,8 Reps
Tue
Legs 2 Strenght
Est. 32 min
5 exercises
Barbell Squat
5 Sets x 12,10,8,6,4 Reps
Machine Leg Extension
4 Sets x 10,8,6,4 Reps
Machine Seated Leg Curl
4 Sets x 10,8,6,4 Reps
Dumbbell Calf Raise
4 Sets x 15,12,10,8 Reps
Standing Back Kick
3 Sets x 8,6,4 Reps
Thu
Shoulders & Abs 2 Endurance
Est. 45 min
7 exercises
Barbell Shoulder Press
4 Sets x 15,12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell Front Raise
3 Sets x 12,10,8 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Cable Crunch
3 Sets x 12 Reps
Plank
3 Sets
Thu
Shoulders & Abs 1 Strenght
Est. 44 min
7 exercises
Barbell Shoulder Press
4 Sets x 10,8,6,4 Reps
Dumbbell Lateral Raise
3 Sets x 10,8,6 Reps
Dumbbell Front Raise
3 Sets x 10,8,6 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Cable Crunch
3 Sets x 12 Reps
Plank
3 Sets
Fri
Back & Biceps 2 Strenght
Est. 56 min
11 exercises
Back Hyperextension
2 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10,8,6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,8,6 Reps
Cable V Bar Pulldown
3 Sets x 10,8,6 Reps
T Bar Row
3 Sets x 10,8,6 Reps
Cable Seated Row
3 Sets x 10,8,6 Reps
Cable Bicep Curl
3 Sets x 10,8,6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10,8,6 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10,8,6 Reps
Chin-Up (Mixed Grip)
2 Sets x 10 Reps
Fri
Back & Biceps 1 Endurance
Est. 56 min
11 exercises
Back Hyperextension
2 Sets x 10 Reps
Barbell Deadlift
3 Sets x 12,10,8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12,10,8 Reps
Cable V Bar Pulldown
3 Sets x 12,10,8 Reps
T Bar Row
3 Sets x 12,10,8 Reps
Cable Seated Row
3 Sets x 12,10,8 Reps
Cable Bicep Curl
3 Sets x 15,12,10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12,10,8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12,10,8 Reps
Chin-Up (Mixed Grip)
2 Sets x 10 Reps
Any
Run
Est. 22 min
1 exercise
Running
1 Set
Any
Swim
Est. 62 min
1 exercise
Swimming
1 Set
