3×3
Bulking
Advanced
Machine strength
Plan Details
The 3×3 routine by conorobkid is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 32 min
5 exercises
Barbell Bench Press
1 Set
Barbell Incline Bench Press
1 Set
Dumbbell Incline Fly
2 Sets x 10 Reps
Dumbbell Seated Tricep Press
1 Set
Cable Tricep Pushdown (Rope)
1 Set
Tue
Back, Biceps and Abs
Est. 45 min
7 exercises
Barbell Deadlift
1 Set
Barbell Bent-Over Row
1 Set
Weighted Pull-Up
1 Set
Barbell Curl
1 Set
Dumbbell Hammer Curl
1 Set
Hanging Knee Raise
3 Sets x 8 Reps
Medicine Ball Russian Twist
3 Sets x 8 Reps
Wed
Legs
Est. 26 min
4 exercises
Barbell Squat
1 Set
Dumbbell Stiff-Leg Deadlift
1 Set
Machine Leg Press
2 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Thu
Chest, Triceps and Abs
Est. 31 min
5 exercises
Dumbbell Bench Press
1 Set
Dumbbell Incline Bench Press
1 Set
Cable Shoulder Extension
1 Set
Decline Crunch
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Fri
Back and Biceps
Est. 80 min
4 exercises
Machine Seated Row
1 Set
Cable C Bar Pulldown
1 Set
Dumbbell Seated Bicep Curl
1 Set
Treadmill Running
1 Set
