afuller.bingo's 3 Day/Week Total Body*
Bulking
Intermediate
Dumbbell
Plan Details
The afuller.bingo's 3 Day/Week Total Body* routine by afuller.bingo is a 6 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
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Treadmill Running
1 Set
Glute Kickback
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Day 5
New Workout
Est. 0 min
8 exercises
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Cable Leg Kickback
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Frog Sit-Up
4 Sets x 25 Reps
Day 6
New Workout
Est. 0 min
8 exercises
Dumbbell Pullover
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Front Squat
4 Sets x 10 Reps
Barbell Kneeling Squat
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Reverse Crunch
4 Sets x 25 Reps
