Simple 3 Day Split
Bulking
Intermediate
Dumbbell
Plan Details
The Simple 3 Day Split routine by Maraque is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 3 day split that helps continuous progression with the goal of lifting until failure. Every exercise has one warmup set between 10 and 12 reps and then two heavy sets between 6 and 8 reps. If on the last two sets you do less than 6 reps, next time lower the weight. If you do more than 8, next time up the weight. Workout 6 days per week with one rest day. It is important that you take your time with the reps and do a 3 second concentric and 3 second eccentric motion. The most important part... Have fun with it and rock out to your favorite music!
Routine detail
Day 1
Chest/Biceps
Est. 24 min
6 exercises
Barbell Bench Press
4 Sets x 10,8,6,4 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Decline Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Fly
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 2
Shoulders/Legs
Est. 25 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10,8,6,4 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,6 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Barbell Squat
4 Sets x 10,8,6,4 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Calf foward lean
3 Sets
Day 3
Back/Triceps
Est. 31 min
6 exercises
Barbell Bent-Over Row
4 Sets x 10,8,6,4 Reps
Pull-Up
3 Sets x 20 Reps
Dumbbell One-Arm Row
4 Sets x 12,10,8,6 Reps
Barbell Deadlift
3 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 10,8,6,4 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
