P3: Pull/Push/Press
Bulking
Beginner
Dumbbell
Plan Details
The P3: Pull/Push/Press routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This beginner, 3-day workout will help you build strength and add lean muscle mass. The majority of exercises in each 3-day routine will require the use of a pair of dumbbells. Follow the max-RM training format for all prescribed sets in the programs. Meaning, if you're asked to perform 8 repetitions, the weight should be just heavy enough to only complete that many repetitions, not 10 or 12. Each workout day includes a series of supersets. When you come across this, be prepared for minimal rest between sets. You will typically work opposite muscle groups. As with any other strength program that looks to maximize muscle mass, plenty of sleep and proper nutrition is required. Consume a surplus of calories and adequate protein. Try using the nutrition app - Myfitnesspal - to help you more in these areas. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1
Est. 15 min
8 exercises
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 6 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Forearm Plank with Hip Abduction
1 Set
Wed
Workout 2
Est. 18 min
8 exercises
Dumbbell Squat
3 Sets x 10 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Incline Bench Row
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Shoulder Press
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Push-Up to Side Plank
1 Set
Sat
Workout 3
Est. 17 min
9 exercises
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Forearm Plank with Hip Abduction
1 Set x 8 Reps
