nbxbpqnmx's 3 Day Plan
Bulking
Beginner
Machine strength
Plan Details
The nbxbpqnmx's 3 Day Plan routine by nbxbpqnmx is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Short Heavy Push Leg Pull
Routine detail
Day 1
Push
Est. 0 min
6 exercises
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Day 2
Leg Day A
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Bodyweight Calf Raise
4 Sets x 12 Reps
Day 2
Leg Day B
Est. 0 min
5 exercises
Smith Machine Bulgarian Split Squat
4 Sets x 12 Reps
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Bench Hip Thrust
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Day 3
Pull Day
Est. 0 min
6 exercises
Cable Reverse Fly
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Day 4
New Workout
Est. 0 min
7 exercises
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
