inverted juggernaut 3s
Bulking
Intermediate
Machine strength
Plan Details
The inverted juggernaut 3s routine by Rhye_ is a 16 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Bench Week 1
Est. 103 min
7 exercises
Barbell Bench Press
7 Sets x 3 Reps
Chin-Up with Knee Raise
7 Sets x 8 Reps
Barbell Military Press
5 Sets x 6 Reps
Dip
4 Sets x 10 Reps
Bench Leg Raise (Supine)
3 Sets x 15 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 15 Reps
Barbell Seated Tricep Extension
3 Sets x 15 Reps
Day 2
Squat Week 1
Est. 76 min
6 exercises
Barbell Squat
7 Sets x 3 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Day 3
OHP Week 1
Est. 72 min
6 exercises
Barbell Military Press
7 Sets x 3 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
6 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
ab wheel
3 Sets x 15 Reps
Day 4
Deadlift Week 1
Est. 67 min
5 exercises
Barbell Deadlift
7 Sets x 3 Reps
barbell paused front squat
5 Sets x 5 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 12 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Day 5
Bench week 2
Est. 90 min
8 exercises
Barbell Bench Press
2 Sets x 1 Reps
Barbell Bench Press
5 Sets x 3 Reps
Chin-Up with Knee Raise
7 Sets x 8 Reps
Barbell Military Press
5 Sets x 6 Reps
Dip
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 15 Reps
Barbell Seated Tricep Extension
3 Sets x 15 Reps
Bench Leg Raise (Supine)
3 Sets x 15 Reps
Day 6
Squat week 2
Est. 74 min
7 exercises
Barbell Squat
2 Sets x 1 Reps
Barbell Squat
5 Sets x 3 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Day 7
OHP week 2
Est. 67 min
7 exercises
Barbell Military Press
2 Sets x 1 Reps
Barbell Military Press
5 Sets x 3 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
6 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
ab wheel
3 Sets x 5 Reps
Day 8
Deadlift week 2
Est. 61 min
6 exercises
Barbell Deadlift
2 Sets x 1 Reps
Barbell Deadlift
5 Sets x 3 Reps
barbell paused front squat
5 Sets x 5 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 12 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Day 9
Bench week 3
Est. 92 min
13 exercises
Barbell Bench Press
1 Set x 5 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
1 Set x 2 Reps
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
1 Set x 1 Rep
Chin-Up with Knee Raise
7 Sets x 8 Reps
Barbell Military Press
5 Sets x 6 Reps
Dip
4 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 15 Reps
Barbell Seated Tricep Extension
3 Sets x 15 Reps
Bench Leg Raise (Supine)
3 Sets x 5 Reps
Day 10
Squat week 3
Est. 75 min
12 exercises
Barbell Squat
1 Set x 5 Reps
Barbell Squat
1 Set x 3 Reps
Barbell Squat
1 Set x 2 Reps
Barbell Squat
1 Set x 1 Rep
Barbell Squat
1 Set x 1 Rep
Barbell Squat
1 Set x 1 Rep
Barbell Squat
1 Set x 1 Rep
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Day 11
OHP week 3
Est. 69 min
12 exercises
Barbell Military Press
1 Set x 5 Reps
Barbell Military Press
1 Set x 3 Reps
Barbell Military Press
1 Set x 2 Reps
Barbell Military Press
1 Set x 1 Rep
Barbell Military Press
1 Set x 1 Rep
Barbell Military Press
1 Set x 1 Rep
Barbell Military Press
1 Set x 1 Rep
Dumbbell One-Arm Row
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
6 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Bench Leg Raise (Supine)
3 Sets x 5 Reps
Day 12
Deadlift Week 3
Est. 62 min
11 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
1 Set x 2 Reps
Barbell Deadlift
1 Set x 1 Rep
Barbell Deadlift
1 Set x 1 Rep
Barbell Deadlift
1 Set x 1 Rep
Barbell Deadlift
1 Set x 1 Rep
barbell paused front squat
5 Sets x 5 Reps
EZ Bar Curl
3 Sets x 12 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Leverage Machine Iso Row
3 Sets x 5 Reps
Day 13
Bench week 4
Est. 51 min
6 exercises
Barbell Bench Press
3 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 5 Reps
Dumbbell Shoulder Press
3 Sets x 5 Reps
Crunch
3 Sets x 15 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 5 Reps
Barbell Seated Tricep Extension
3 Sets x 5 Reps
Day 14
Squat week 4
Est. 42 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Machine Single-Leg Press
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 18 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Day 15
OHP week 4
Est. 52 min
6 exercises
Barbell Military Press
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Dip
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 16
Deadlift week 4
Est. 39 min
5 exercises
Barbell Deadlift
3 Sets x 5 Reps
barbell paused front squat
2 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
EZ Bar Curl
2 Sets x 18 Reps
Calf Press On Leg Press
2 Sets x 15 Reps
