3 day split
Bulking
Beginner
Barbell
Plan Details
The 3 day split routine by jordankarlson is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
day 1
Est. 68 min
9 exercises
Barbell Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Mountain Climber
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
Single-Leg Donkey Calf Raise
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Day 2
day 2
Est. 62 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Barbell Rear Delt Row
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Day 3
day 3
Est. 68 min
9 exercises
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
EZ Bar French Press
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
