Three by Two
Bulking
Advanced
Machine strength
Plan Details
The Three by Two routine by PaiKevinLiu is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Arms A
Est. 83 min
12 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
EZ Bar Close Grip Bench Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
Day 2
Legs & Core A
Est. 66 min
9 exercises
Barbell Deep Squat
3 Sets x 3 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Day 3
Back & Shoulders A
Est. 82 min
12 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Military Press
5 Sets x 3 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Pullover
3 Sets x 8 Reps
Cable Rear Deltoids Pull
3 Sets x 8 Reps
Hammer Strength One-Arm Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 4
Powerlifting
Est. 21 min
3 exercises
Barbell Squat
5 Sets x 1 Reps
Barbell Bench Press
5 Sets x 1 Reps
Barbell Sumo Deadlift
5 Sets x 1 Reps
Day 5
Chest & Arms B
Est. 70 min
10 exercises
Barbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Concentration Hammer Curls
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Day 6
Legs & Core B
Est. 68 min
10 exercises
Barbell Front Squat
4 Sets x 3 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Dragon Flag
3 Sets x 8 Reps
Knee Crunch on Bench
3 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 8 Reps
Day 7
Back & Shoulders B
Est. 103 min
15 exercises
Barbell Deadlift
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Seated Row With Wide Grip
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 6 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Pullover
3 Sets x 8 Reps
Cable Rear Deltoids Pull
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Front Raise
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
