FullBody Gain - 3 days
Bulking
Intermediate
Barbell
Plan Details
The FullBody Gain - 3 days routine by Anok95 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Training for 4 weeks with 1 week for rest to apply only half of weight.
Routine detail
Day 1
Weight Muscle Gain A
Est. 84 min
8 exercises
Barbell Deep Squat
5 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Sumo Deadlift
4 Sets x 8 Reps
Barbell Shoulder Press
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Barbell Tricep Extension (Supine)
5 Sets x 10 Reps
Decline Bench Ab Reach
4 Sets x 20 Reps
Decline Reverse Crunch
4 Sets x 20 Reps
Day 2
Cardio
Est. 50 min
3 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Day 3
Weigth Muscle Gain B
Est. 69 min
7 exercises
Barbell Front Squat
5 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl (Stability Ball)
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Decline Crunch
4 Sets x 20 Reps
Decline Reverse Crunch
4 Sets x 20 Reps
Day 4
Cardio
Est. 50 min
3 exercises
Walking
1 Set
Treadmill Running
1 Set
Walking
1 Set
Day 5
Weight Muscle Gain C
Est. 84 min
8 exercises
Dumbbell Lunge
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Alternating Incline Curl
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Decline Reverse Crunch
4 Sets x 20 Reps
Decline Crunch
4 Sets x 20 Reps
