thebol's 3 Day Plan - JEFIT

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thebol's 3 Day Plan - JEFIT

thebol's 3 Day Plan banner

thebol's 3 Day Plan

AUDIO TIP

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 Demonstration

Barbell Bench Press

1 Set x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

5 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

5 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 20 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 20 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 20 Reps

Day 2

Back

Est. 0 min

9 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

1 Set x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

5 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 15 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

5 Sets x 15 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

5 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 15 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

5 Sets x 20 Reps

Day 3

Leg2

Est. 0 min

10 exercises

Barbell Squat Demonstration

Barbell Squat

1 Set x 15 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5,1,1,1,1 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 10 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

4 Sets x 10 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

4 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

5 Sets x 20 Reps

Hack Squat Demonstration

Hack Squat

5 Sets x 20 Reps

Day 4

Shoulders

Est. 0 min

10 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

1 Set x 10 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

5 Sets x 5 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 15 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

5 Sets x 15 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

5 Sets x 12 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

5 Sets x 10 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

5 Sets x 20 Reps

Cable Upright Row Demonstration

Cable Upright Row

5 Sets x 20 Reps

Day 5

LegHV

Est. 0 min

7 exercises

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 20 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 20 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

5 Sets x 20 Reps

Barbell Squat Demonstration

Barbell Squat

5 Sets x 10 Reps

Smith Machine Bulgarian Split Squat Demonstration

Smith Machine Bulgarian Split Squat

5 Sets x 20 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

5 Sets x 20 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

5 Sets x 20 Reps