Blake's 3 Day Plan
Bulking
Beginner
Machine strength
Plan Details
The Blake's 3 Day Plan routine by altaesthetic is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
3 day split using cables, DB and bodyweight. Less is more. Take 2 days off for recovery of CNS. Incorporate drop sets and rest pause.
Routine detail
Day 1
Upper day 1
Est. 33 min
8 exercises
Dumbbell Bench Press
2 Sets x 8 Reps
Cable Lower Chest Raise
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Cable Lateral Raise
2 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 8 Reps
Cable Bicep Curl
2 Sets x 8 Reps
Cable Rope Hammer Curl
2 Sets x 8 Reps
Day 2
Upper day 2
Est. 25 min
6 exercises
Leg Raise
2 Sets x 8 Reps
Plank
2 Sets
Dumbbell Deep Push-Up
2 Sets x 8 Reps
Cable Upper Chest Crossover
2 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Cable Rope Lat Pulldown
2 Sets x 8 Reps
Day 3
zLower day
Est. 19 min
3 exercises
Dumbbell Single-Leg Squat
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
