3 month bulking up
General
Intermediate
Machine strength
Plan Details
The 3 month bulking up routine by elunoe is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
bryst 1
Est. 52 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Pullover and Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Tue
Abs, back and triceps
Est. 70 min
11 exercises
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Band Shoulder Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Thu
Abs, Chest2 and biceps
Est. 46 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Fri
Abs, back and triceps
Est. 53 min
8 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Shoulder Press
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
