afuller.bingo's 3 Day/Week Total Body
Bulking
Intermediate
Body
Plan Details
The afuller.bingo's 3 Day/Week Total Body routine by plthompson63 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
6 workouts that target total body each session. Rotate through in any order. Change rep scheme every couple weeks. 2-3 weeks each at high rep/low weight; mid rep/mid weight; low rep/max weight. 3-5 sets per exercise.
Routine detail
Day 1
New Workout
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Oblique Crunch
4 Sets x 25 Reps
Day 2
New Workout
Est. 0 min
8 exercises
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
V-Up
4 Sets x 20 Reps
Day 3
Pt workout ?
Est. 0 min
8 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell Bench Squat
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Bicep Curl Step-Up
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Day 4
Pt leg day ?
Est. 0 min
13 exercises
Treadmill Running
1 Set
Glute Kickback
3 Sets x 8 Reps
Treadmill Running
1 Set
Barbell Squat
3 Sets x 8 Reps
Treadmill Running
1 Set
Barbell Seated Calf Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Cable Leg Kickback
3 Sets x 8 Reps
Treadmill Running
1 Set
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Treadmill Running
1 Set
Kettlebell Goblet Squat
3 Sets x 8 Reps
Treadmill Running
1 Set
