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 16 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
Lunge 1
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Pull Through
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Oblique Crunch
4 Sets x 25 Reps
Day 2
Deadlift 1
Est. 0 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
V-Up
4 Sets x 20 Reps
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Day 3
Pt workout ?
Est. 0 min
7 exercises
Push-Up
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Bench Weighted Decline Crunch
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Bicep Curl Step-Up
4 Sets x 8 Reps
Barbell Push Press
4 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Day 4
Pt leg day ?
Est. 0 min
13 exercises
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Glute Kickback (Kneeling)
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
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
Day 5
Back Squat 1
Est. 0 min
8 exercises
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Cable Bicep Curl
3 Sets x 20 Reps
Dumbbell Decline Bench Press
3 Sets x 20 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 20 Reps
Cable Leg Kickback
3 Sets x 20 Reps
Frog Sit-Up
4 Sets x 25 Reps
Barbell Squat
3 Sets x 20 Reps
Barbell Bench Press (Close Grip)
3 Sets x 20 Reps
Day 6
Front Squat 1
Est. 0 min
8 exercises
Bench Dip
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Reverse Crunch
4 Sets x 25 Reps
Barbell Kneeling Squat
3 Sets x 10 Reps
Day 7
Back Squat 2
Est. 0 min
8 exercises
Cable Lateral Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 8 Reps
Day 8
Deadlift 2
Est. 0 min
8 exercises
Barbell Glute Bridge
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Crunch
4 Sets x 25 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Day 9
Cardio/Core
Est. 0 min
9 exercises
Hip Raise
3 Sets x 20 Reps
Split Jump
3 Sets x 20 Reps
Mountain Climber
3 Sets x 25 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Alternating Heel Touch
3 Sets x 40 Reps
Jump Rope
3 Sets
Burpee
3 Sets
Single-Leg Glute Bridge
3 Sets x 20 Reps
Toe Touches
3 Sets x 20 Reps
Day 10
Deadlift 3
Est. 0 min
8 exercises
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Weight Plate Rotation
4 Sets x 30 Reps
Barbell Lateral Lunge
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 11
Upper Body
Est. 0 min
9 exercises
Dumbbell Bent-Over Row (Palm in)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Jackknife Sit-Up
4 Sets x 25 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Day 12
Lower Body
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Abdominal Pendulum
4 Sets x 25 Reps
Cable Pull Through
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Day 13
Cardio/Core 2
Est. 0 min
9 exercises
Jump Rope
3 Sets
Back Extension (Prone)
3 Sets
Air Bike
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Burpee
3 Sets
Push-Up
3 Sets x 8 Reps
Plank
3 Sets
Day 14
Day A 5x5
Est. 0 min
9 exercises
Farmer Carry
2 Sets
Mountain Climber
2 Sets x 8 Reps
Forearm Plank with Hip Abduction
2 Sets x 8 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Pull-Up
2 Sets x 8 Reps
Dumbbell Bicep Curl Step-Up
2 Sets x 8 Reps
Cable High Pulley Tricep Extension
2 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Day 15
Day B 5x5
Est. 0 min
9 exercises
Barbell Front Squat
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Burpee
3 Sets
Dumbbell Seated Alternating Bicep Curl (Stability Ball)
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 16
New Workout
Est. 0 min
9 exercises
Barbell Sumo Deadlift
5 Sets x 5 Reps
Barbell Squat (Wide Stance)
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Medicine Ball Overhead Slam
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Kettlebell Figure Eight
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
