Plateau Buster 3
Bulking
Intermediate
Body
Plan Details
The Plateau Buster 3 routine by ThomMezak is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs/Core
Est. 79 min
10 exercises
Machine Leg Press
4 Sets x 5 Reps
Frog Sit-Up
3 Sets x 13 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 13 Reps
Dumbbell Step-Up
4 Sets x 15 Reps
Oblique Crunch
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 13 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 13 Reps
Day 2
Chest/Core
Est. 67 min
10 exercises
Barbell Decline Bench Press
3 Sets x 5 Reps
Frog Sit-Up
3 Sets x 13 Reps
Dumbbell Decline Press
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 13 Reps
Dumbbell Decline Fly
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 13 Reps
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Day 3
Back
Est. 41 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Day 4
Arms
Est. 61 min
8 exercises
EZ Bar Curl
3 Sets x 7 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 15 Reps
Machine Dip
3 Sets x 7 Reps
Dumbbell Decline Tricep Extension
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 15 Reps
Cable Incline Tricep Extension
3 Sets x 25 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Day 5
Shoulders/Core
Est. 0 min
0 exercises
This day is empty
