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Todesbash's 3 Day Plan

Todesbash

Jul 11th 2023

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Todesbash's 3 Day Plan

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10 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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Back 9 exercises, 0 min

	Barbell Deadlift	5x8 reps	rest: 180s
	Plank	3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 180s
	Tuck Crunch	3x8 reps	rest: 60s
	Barbell Romanian Deadlift	4x8 reps	rest: 60s
	Pull-Up	3x8 reps	rest: 90s
	Handstand Push-Up	3x8 reps	rest: 90s
		3x8 reps	rest: 60s
	Barbell Rear Military Press	3x8 reps	rest: 60s

Core 14 exercises, 0 min

	Weight Plate Russian Twist	3x8 reps	rest: 60s
	Air Bike	3x8 reps	rest: 60s
	Weighted Pull-Up	3x8 reps	rest: 180s
		3x8 reps	rest: 150s
	Side Plank	3x8 reps	rest: 60s
	V-Up	3x8 reps	rest: 60s
	Windshield Wipers	3x8 reps	rest: 60s
	Plank	3x8 reps	rest: 60s
	Mountain Climber	3x8 reps	rest: 60s
	Scissor Kick	3x8 reps	rest: 60s
	V-Up	3x8 reps	rest: 60s
	Superman	3x8 reps	rest: 60s
	Toe Touches	3x8 reps	rest: 60s
	Flutter Kick	3x8 reps	rest: 60s

Deadliften 6 exercises, 0 min

	Barbell Deadlift	5x5 reps	rest: 180s
	Tuck Crunch	3x8 reps	rest: 60s
	Barbell Shoulder Press	3x8 reps	rest: 180s
	Superman	3x8 reps	rest: 60s
		3x8 reps	rest: 180s
		3x8 reps	rest: 60s

Jump Power 4 exercises, 0 min

	Box Jump Multiple Response	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Barbell Deadlift	3x8 reps	rest: 180s
	Superman	3x8 reps	rest: 60s

Leg Day Backsquat 10 exercises, 0 min

	Barbell Squat	5x10 reps	rest: 180s
	Barbell Overhead Squat	5x8 reps	rest: 150s
	Barbell Romanian Deadlift	4x10 reps	rest: 120s
	Barbell Bulgarian Split Squat	3x4 reps	rest: 180s
	Leg Raise	3x8 reps	rest: 68s
	Tuck Crunch	3x8 reps	rest: 60s
	Scissor Kick	3x8 reps	rest: 60s
	Kettlebell Turkish Get-Up Lunge	3x8 reps	rest: 60s
		3x8 reps	rest: 60s
	Jump Squat	3x8 reps	rest: 60s

Legday Frontsquat 7 exercises, 0 min

	Barbell Front Squat	7x8 reps	rest: 180s
	Barbell Bulgarian Split Squat	3x8 reps	rest: 180s
	Superman	3x8 reps	rest: 60s
	Barbell Hip Thrust	3x8 reps	rest: 150s
	Barbell Step-Up	3x8 reps	rest: 60s
	Single-Leg Squat	3x8 reps	rest: 60s
		3x8 reps	rest: 60s

Strengh upper body 9 exercises, 0 min

	Plank	3x8 reps	rest: 60s
	Barbell Bench Press	5x6 reps	rest: 180s
		3x8 reps	rest: 60s
	Weighted Pull-Up	3x8 reps	rest: 180s
	Barbell Shoulder Press	3x8 reps	rest: 90s
	V-Up	3x8 reps	rest: 60s
	Barbell Rear Military Press	3x8 reps	rest: 180s
		3x8 reps	rest: 60s
	Barbell Deadlift	5x8 reps	rest: 180s

Bodyweight strengt 8 exercises, 0 min

	Barbell Press Sit-Up	3x8 reps	rest: 60s
	Handstand Push-Up	3x8 reps	rest: 60s
	Jump Squat	3x8 reps	rest: 60s
	Dip	3x8 reps	rest: 60s
	Pull-Up	3x8 reps	rest: 60s
	Side Plank	4x8 reps	rest: 60s
	Bench Dip	3x8 reps	rest: 60s
	Push-Up	3x8 reps	rest: 60s

Mixed 7 exercises, 0 min

	Weighted Pull-Up	3x8 reps	rest: 150s
		5x8 reps	rest: 150s
	V-Up	3x8 reps	rest: 60s
	Barbell Lunge	3x8 reps	rest: 120s
		3x8 reps	rest: 60s
	Kettlebell Turkish Get-Up Squat	3x8 reps	rest: 60s
	Plank	3x8 reps	rest: 60s

Strenght upper Body 6 exercises, 0 min

		3x8 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 180s
	Bench Plank	3x8 reps	rest: 60s
		3x8 reps	rest: 180s
	V-Up	3x8 reps	rest: 60s
	Barbell Rear Military Press	3x8 reps	rest: 180s

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