JuliaEdelman's 3 Day Plan
Bulking
Beginner
Dumbbell
Plan Details
The JuliaEdelman's 3 Day Plan routine by JuliaEdelman is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
PUSH and HIITS
Est. 0 min
8 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Shoulder Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Kettlebell squat jump
3 Sets x 8 Reps
Jump Rope
5 Sets
Day 2
LEGS DEADLIFTS AND SQUATS
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Banded Clamshells
3 Sets x 8 Reps
Glute isolation hinges on back extenstion
3 Sets x 8 Reps
Day 3
PULL
Est. 0 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Plank
3 Sets
Jackknife Sit-Up
3 Sets x 8 Reps
Superman
3 Sets
Day 4
LEGS GLUTES AND HAMSTRING
Est. 0 min
8 exercises
Single leg RDL
3 Sets x 8 Reps
Banded goblet squat
3 Sets x 8 Reps
Barbell Side Split Squat
3 Sets x 8 Reps
Glute isolation hinges on back extenstion
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Banded Clamshells
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Day 5
UPPER BODY AND HIITS
Est. 0 min
10 exercises
Pull-Up
3 Sets x 8 Reps
Overhead press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Toe Touches
3 Sets x 8 Reps
Partner leg pulls
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
