Programme 3
Bulking
Intermediate
Machine strength
Plan Details
The Programme 3 routine by Chrisoladogba is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs hypertrophy
Est. 63 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Front Squat
4 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Donkey Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Day 2
Chest and triceps hypertrophy
Est. 52 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Fly
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Day 3
Back and biceps hypertrophy
Est. 53 min
8 exercises
Barbell Deadlift
5 Sets x 5 Reps
Leverage Machine High Row
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Day 4
Shoulders and traps hypertrophy
Est. 51 min
8 exercises
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
