Custom Program - Phase 3

Bulking

Advanced

Machine strength

Plan Details

The Custom Program - Phase 3 routine by Brightike is a 19 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

High Set/Rep

Routine detail

Day 1

Est. 86 min

7 exercises

Barbell Hip Thrust

6 Sets x 15 Reps

Barbell Sumo Deadlift

6 Sets x 15 Reps

Barbell Bent-Over Row

5 Sets x 20 Reps

Cable Grip Lat Pulldown (Narrow Grip)

5 Sets x 20 Reps

Pull-Up

5 Sets x 10 Reps

Barbell Preacher Curl

5 Sets x 20 Reps

Barbell Drag Curl

5 Sets x 20 Reps

Day 2

Est. 69 min

7 exercises

Bulgarian Split Squat

6 Sets x 15 Reps

Barbell Squat

6 Sets x 15 Reps

Seated Military Press

5 Sets x 10 Reps

Dumbbell Bench Press

5 Sets x 20 Reps

California Press

5 Sets x 10 Reps

Weighted Tricep Dip

5 Sets x 20 Reps

Seated Shoulder Triad

5 Sets x 12 Reps

Day 3

Est. 83 min

7 exercises

Back Hyperextension

6 Sets x 15 Reps

Barbell Romanian Deadlift

6 Sets x 15 Reps

Dumbbell Incline Bench Row

5 Sets x 20 Reps

Cable Front Lat Pulldown (Close Grip)

5 Sets x 20 Reps

T Bar Row

5 Sets x 10 Reps

Dumbbell Seated Hammer Curl

5 Sets x 20 Reps

Dumbbell Seated Bicep Curl

5 Sets x 20 Reps

Day 4

Est. 67 min

7 exercises

Box Squat

6 Sets x 15 Reps

DB Bulgarian Spilt Squat

6 Sets x 15 Reps

Barbell Incline Bench Press

5 Sets x 20 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 10 Reps

Cross Body Cable Extension

5 Sets x 20 Reps

Lateral to Bent Over Fly on Cable

5 Sets x 12 Reps

Dumbbell Seated Shoulder Press

5 Sets x 20 Reps

Day 9

Abs

Est. 24 min

4 exercises

Hanging Leg Raise

3 Sets x 15 Reps

Weighted Decline Situp

3 Sets x 20 Reps

Cable Wood Chop

3 Sets x 15 Reps

Cable Reverse Wood Chop

3 Sets x 15 Reps

Day 10

Cardio - Treadmill

Est. 27 min

1 exercise

Treadmill Running

1 Set

Day 11

Cardio - Stairmaster

Est. 27 min

1 exercise

Step Machine

1 Set

Day 12

Weak Point Trg

Est. 26 min

3 exercises

Barbell Preacher Curl (Overhand)

4 Sets x 15 Reps

Barbell Wrist Curl (Posterior)

4 Sets x 15 Reps

Dumbbell Preacher Curl

4 Sets x 10 Reps

Day 13

Heavy Chest

Est. 51 min

5 exercises

Back Hyperextension

4 Sets x 10 Reps

Dumbbell Incline Bench Press

5 Sets x 10 Reps

Hex Press

4 Sets x 10 Reps

Smith Machine Incline Bench Press

4 Sets x 10 Reps

Barbell Decline Bench Press

4 Sets x 10 Reps

Day 14

Heavy Legs

Est. 51 min

5 exercises

Barbell Squat

8 Sets x 5 Reps

Machine Leg Press

4 Sets x 10 Reps

Calf Press On Leg Press

4 Sets x 10 Reps

Dumbbell Calf Raise

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Day 16

Biceps/Triceps

Est. 63 min

6 exercises

Dumbbell Incline Curl

5 Sets x 10 Reps

Barbell Tricep Extension (Supine)

5 Sets x 10 Reps

Reverse Barbell Curl

5 Sets x 10 Reps

Barbell Overhead Tricep Extension

5 Sets x 10 Reps

Cable Bicep Curl (Close Grip)

5 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

5 Sets x 10 Reps

Day 17

Shoulders

Est. 50 min

6 exercises

Barbell Good Morning

4 Sets x 10 Reps

Smith Machine Shoulder Press

4 Sets x 10 Reps

Cable Lateral Raise

4 Sets x 10 Reps

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Dumbbell Lateral Raise (Side-Lying)

4 Sets x 10 Reps

Barbell Upright Row

4 Sets x 10 Reps

Day 18

Back

Est. 39 min

4 exercises

Barbell Deadlift

5 Sets x 10 Reps

Cable Grip Lat Pulldown (Narrow Grip)

5 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 10 Reps

Kroc Rows

5 Sets x 10 Reps

Day 19

abs alt

Est. 22 min

4 exercises

Hanging Leg Raise

3 Sets x 15 Reps

Russian Twists

3 Sets x 15 Reps

Reverse Crunch

3 Sets x 15 Reps

Air Bike

3 Sets x 15 Reps

Day 19

abs alt - Long Count

Est. 42 min

4 exercises

Roman Chair situp

5 Sets x 20 Reps

Cable Kneeling Crunch (Rope)

5 Sets x 10 Reps

Seated Oblique twists

5 Sets x 10 Reps

Vacuum

5 Sets

Day 20

Glute

Est. 55 min

9 exercises

Smith Machine Hip Thrust

4 Sets x 12 Reps

Hanging Knee Raise

4 Sets x 12 Reps

Banded Glute Kickback

4 Sets x 12 Reps

curtsy lunges

4 Sets x 12 Reps

Cable Kickback

4 Sets x 12 Reps

Air Bike

4 Sets x 12 Reps

Glute Pushdown

4 Sets x 12 Reps

Machine Hip Adduction

4 Sets x 12 Reps

Machine Hip Adduction

4 Sets x 12 Reps

Day 21

Arms

Est. 37 min

4 exercises

Barbell Preacher Curl

3 Sets x 20 Reps

Reverse EZ Bar Curl

3 Sets x 20 Reps

EZ Bar Incline Tricep Extension

3 Sets x 20 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 20 Reps

Day 22

Back & Bi

Est. 69 min

9 exercises

Pull-Up

4 Sets x 10 Reps

Dumbbell One-Arm Row

5 Sets x 10 Reps

Cable Bicep Curl

5 Sets x 10 Reps

Machine One-Arm Pulldown

4 Sets x 12 Reps

Barbell Bicep Drag Curl

4 Sets x 12 Reps

Cable Seated Row

4 Sets x 12 Reps

Cable Reverse Curl

4 Sets x 12 Reps

Cable One-Arm Lat Pulldown

4 Sets x 12 Reps

Hammer Grip Static Curl

4 Sets x 12 Reps

Day 23

Legs Chest Shoulders

Est. 89 min

11 exercises

Barbell Squat

5 Sets x 8 Reps

Dumbbell Incline Bench Press

5 Sets x 8 Reps

Barbell Sumo Deadlift

5 Sets x 8 Reps

Bar Pushup

5 Sets x 12 Reps

Barbell Lunge

4 Sets x 24 Reps

Banded Pushups

4 Sets x 12 Reps

Javelin Thrower Press

5 Sets x 12 Reps

Cable Bent-Over Lateral Pulley

5 Sets x 12 Reps

Dumbbell Lateral Raise

5 Sets x 12 Reps

Face Pulls

5 Sets x 10 Reps

Cable Elevated Row

5 Sets x 10 Reps

Custom Program - Phase 3

Featured plans for you