3 days strength
Bulking
Beginner
Machine strength
Plan Details
The 3 days strength routine by adamgrock is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
New Workout
Est. 0 min
11 exercises
Barbell Deadlift
4 Sets x 8 Reps
T bar row
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Lat prayer
4 Sets x 8 Reps
Smith Machine Bicep Curl
3 Sets x 8 Reps
Lean back preacher curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Day 2
New Workout
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable fly
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Push Press Behind the Neck
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 8 Reps
Cross body tricep extension
4 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Day 3
New Workout
Est. 0 min
11 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Booty builder
3 Sets x 8 Reps
T bar row
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Lean back preacher curl
3 Sets x 8 Reps
Day 4
New Workout
Est. 0 min
4 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
