3 Day LeanMassBulking - JEFIT

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3 Day LeanMassBulking - JEFIT

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3 Day LeanMassBulking

Bulking

Advanced

Body

Plan Details

The 3 Day LeanMassBulking routine by MinsuPark2 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

This is an Advanced 3 Day Split routine for those who are looking to step up their bulking goals from a standard beginner or intermediate routine. Protein and BCAAs are keys to help rebuild muscles You will take in a ratio of 2 to 1 carbs to protein when you are performing this routine to see optimal results for your bulk.

Routine detail

Day 1

Chest, Triceps(A) and Abs

Est. 128 min

12 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

8 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 8 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

5 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

5 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 8 Reps

Barbell Incline Bench Press (Reverse Grip) Demonstration

Barbell Incline Bench Press (Reverse Grip)

5 Sets x 8 Reps

Dip Demonstration

Dip

5 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

5 Sets x 8 Reps

Plank Demonstration

Plank

5 Sets

Crunch Demonstration

Crunch

5 Sets x 25 Reps

Day 2

Back, Biceps(A) and Abs

Est. 124 min

12 exercises

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

8 Sets x 12,10,8,8,6,6,8,10 Reps

Smith Machine Good Morning Demonstration

Smith Machine Good Morning

5 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 8 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

5 Sets x 8 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

5 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 8 Reps

Superman Demonstration

Superman

5 Sets

Barbell Curl Demonstration

Barbell Curl

5 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

5 Sets x 8 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

5 Sets x 8 Reps

Plank Demonstration

Plank

5 Sets

Crunch Demonstration

Crunch

5 Sets x 30 Reps

Day 3

Legs, Shoulders and Abs

Est. 133 min

14 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

8 Sets x 10,8,8,6,6,8,8,10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

8 Sets x 10 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 8 Reps

Barbell Jefferson Squat Demonstration

Barbell Jefferson Squat

4 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 8 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 8 Reps

Barbell Military Press Demonstration

Barbell Military Press

5 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

5 Sets x 8 Reps

Dumbbell Reverse Fly with External Rotation Demonstration

Dumbbell Reverse Fly with External Rotation

4 Sets x 8 Reps

Dumbbell External Rotation Demonstration

Dumbbell External Rotation

4 Sets x 8 Reps

Plank Demonstration

Plank

5 Sets

Crunch Demonstration

Crunch

5 Sets x 30 Reps

Day 4

Active REST

Est. 102 min

1 exercise

Road Cycling Demonstration

Road Cycling

1 Set