3 per week
Bulking
Intermediate
Machine strength
Plan Details
The 3 per week routine by brandchr2 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
GK 1
Est. 17 min
4 exercises
Smith Machine Incline Bench Press
1 Set x 20 Reps
Leverage Machine Iso Row
1 Set x 20 Reps
Dumbbell Alternating Deltoid Raise
1 Set x 20 Reps
Cable Shoulder Extension
1 Set x 20 Reps
Day 2
Beine
Est. 17 min
4 exercises
Barbell Deep Squat
1 Set x 20 Reps
Machine Seated Leg Curl
1 Set x 20 Reps
Barbell Deadlift
1 Set x 20 Reps
Machine Leg Press
1 Set x 20 Reps
Day 3
GK 2
Est. 17 min
4 exercises
Dip
1 Set x 20 Reps
Chin-Up with Knee Raise
1 Set x 20 Reps
Smith Machine Shoulder Press
1 Set x 20 Reps
Cable Standing Curl
1 Set x 20 Reps
