3 DAY SPLIT
Bulking
Intermediate
Machine strength
Plan Details
The 3 DAY SPLIT routine by Culbertson2006 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Intermediate routine. Monday- chest and back, Wednesday- arms and shoulders, and Friday- legs and abs. You can do 6 days a week for advanced.
Routine detail
Day 1
MONDAY CHEST AND BACK
Est. 74 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Day 2
WEDNESDAY ARMS AND SHOULDERS
Est. 74 min
6 exercises
EZ Bar Close Grip Curl
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Day 3
FRIDAY LEGS AND ABS
Est. 62 min
5 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Decline Crunch
4 Sets x 25 Reps
