Standard 1 v.3
Bulking
Advanced
Machine strength
Plan Details
The Standard 1 v.3 routine by bvdh1972 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Abs
Est. 64 min
7 exercises
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Cable Cross-Over
2 Sets x 12 Reps
Parallel Bar Leg Raise
4 Sets x 12 Reps
Elliptical Training
1 Set
Day 2
Legs
Est. 70 min
9 exercises
Smith Machine Squat
5 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Rowing
5 Sets
Day 3
Back & Abs
Est. 69 min
7 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Machine Row
2 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Weight Plate Russian Twist
4 Sets x 25 Reps
Elliptical Training
1 Set
Day 4
Arms
Est. 72 min
9 exercises
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Tricep P/Down Str8 Bar
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Tri P/Down Rope
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
3 Sets x 12 Reps
Step Machine
1 Set
Day 5
Shoulders & Abs
Est. 73 min
8 exercises
Dumbbell Seated Shoulder Press
5 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 20 Reps
Elliptical Training
1 Set
Day 6
Cardio
Est. 12 min
8 exercises
Step Machine
1 Set
Walking
1 Set
Elliptical Training
5 Sets
Indoor Cycling
1 Set
Road Cycling
5 Sets
Rowing
1 Set
Mountain Biking
5 Sets
Swimming
1 Set
