VanDump's 3 Day Plan
Bulking
Intermediate
Machine strength
Plan Details
The VanDump's 3 Day Plan routine by VanDump is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Classic program w/o loads on span.
Routine detail
Mon
Back
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Weighted Crunch
4 Sets x 10 Reps
Wed
Chest
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Weighted Crunch
4 Sets x 10 Reps
Fri
Legs
Est. 0 min
7 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Weighted Crunch
4 Sets x 10 Reps
