Full Body Muscle & Strength 3 day split (Phase 1)
Bulking
Beginner
Machine strength
Plan Details
The Full Body Muscle & Strength 3 day split (Phase 1) routine by Mearsy7 is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Full Body Strength & muscle development, 3-day split, total body, beginner-level, muscle build to strength sessions. Phase 1 of 6. The program targets the full body. Day 1 will focus on your upper body. Day 2 will emphasize your legs and core. Day 3 Full Body mix. Slow and concentrated reps, Form is #1 build the foudations so you progress easier and faster. Phase 1 focuses on Muscle damage/building; lighter weights. Strength will come later. Mears
Routine detail
Mon
Workout 1: Upper Body
Est. 47 min
8 exercises
Rowing
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Deadbug
3 Sets x 10 Reps
Wed
Workout 2: Legs & Core
Est. 44 min
7 exercises
Air Bike
3 Sets x 20 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Sit-Up
3 Sets x 8 Reps
Fri
Workout 3: Full Body
Est. 54 min
8 exercises
Treadmill Running
1 Set
Machine Assisted Chin-Up
3 Sets x 8 Reps
Kettlebell Row
3 Sets x 8 Reps
Dumbbell Clean and press
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Bodyweight Lunge
4 Sets x 12 Reps
Burpee
4 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 15 Reps
