thebol's 3 Day Plan
Bulking
Beginner
Machine strength
Plan Details
The thebol's 3 Day Plan routine by thebol is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Just lift stuff i guess
Routine detail
Day 1
Chest
Est. 0 min
10 exercises
Barbell Bench Press
1 Set x 10 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Incline Fly
5 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 20 Reps
Machine Fly
5 Sets x 20 Reps
Day 2
Back
Est. 0 min
9 exercises
Barbell Deadlift
1 Set x 12 Reps
Barbell Deadlift
5 Sets x 5 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 15 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 12 Reps
Cable Seated Row
5 Sets x 15 Reps
Machine Lat Pulldown
5 Sets x 20 Reps
Day 3
Leg2
Est. 0 min
10 exercises
Barbell Squat
1 Set x 15 Reps
Barbell Squat
5 Sets x 5,1,1,1,1 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 20 Reps
Hack Squat
5 Sets x 20 Reps
Day 4
Shoulders
Est. 0 min
10 exercises
Barbell Shoulder Press
1 Set x 10 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell Front Raise
5 Sets x 15 Reps
Dumbbell Shoulder Shrug
5 Sets x 12 Reps
Machine Shoulder Press
5 Sets x 10 Reps
Cable One-Arm Lateral Raise
5 Sets x 20 Reps
Cable Upright Row
5 Sets x 20 Reps
Day 5
LegHV
Est. 0 min
7 exercises
Machine Leg Curl (Prone)
5 Sets x 20 Reps
Machine Leg Extension
5 Sets x 20 Reps
Machine Seated Leg Curl
5 Sets x 20 Reps
Barbell Squat
5 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
5 Sets x 20 Reps
Machine Hip Abduction
5 Sets x 20 Reps
Machine Hip Adduction
5 Sets x 20 Reps
