30 Minute 3 x 5-8-12(w/ drop-sets)
Bulking
Intermediate
Machine strength
Plan Details
The 30 Minute 3 x 5-8-12(w/ drop-sets) routine by DougErickson is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine for the work-week. Focus is on mass, strength, and then pump. Last exercise is drop-set on every set - hit 12, drop 25%, then rep to fatigue
Routine detail
Day 1
Back
Est. 33 min
4 exercises
Stationary Bike
1 Set
Barbell Deadlift
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 12 Reps
Day 2
Quads/Glutes
Est. 34 min
4 exercises
Stationary Bike
1 Set
Barbell Squat
4 Sets x 5 Reps
Barbell Front Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Day 3
Chest
Est. 32 min
4 exercises
Rowing
1 Set
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 12 Reps
Day 4
Hams/Cavs
Est. 33 min
4 exercises
Stationary Bike
1 Set
Barbell Romanian Deadlift
4 Sets x 5 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Day 5
Triceps
Est. 33 min
4 exercises
Elliptical Training
1 Set
Dip
4 Sets x 5 Reps
Barbell JM Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 6
Shoulders
Est. 31 min
4 exercises
Rowing
1 Set
Dumbbell Arnold Press
4 Sets x 5 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Day 7
Biceps
Est. 33 min
4 exercises
Elliptical Training
1 Set
Chin-Up with Knee Raise
4 Sets x 5 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 12 Reps
