3 day Split
Bulking
Beginner
Body
Plan Details
The 3 day Split routine by rsoares.adv is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
3 day split. Abs can be done another day. Compound lifts priority.
Routine detail
Mon
chest triceps
Est. 91 min
11 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Plank
3 Sets
Crunch
3 Sets x 8 Reps
Wed
back biceps
Est. 67 min
9 exercises
Barbell Deadlift
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Parallel Bar Hip Raise
3 Sets x 6 Reps
Air Bike
3 Sets x 6 Reps
Crunch
3 Sets x 6 Reps
Plank
3 Sets
Fri
legs shoulders
Est. 85 min
11 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Bodyweight Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Barbell Seated Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 6 Reps
Parallel Bar Hip Raise
3 Sets x 6 Reps
Air Bike
3 Sets x 6 Reps
Plank
3 Sets
Crunch
3 Sets x 6 Reps
