Big 3 x 3
Bulking
Intermediate
None
Plan Details
The Big 3 x 3 routine by westonblakestrachan is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
5 day program with MWF allocated to squats, bench, deadlift, and shoulder press compound movements. T TH focused on smaller muscles (Biceps/Triceps) that are also hit as a secondary on MWF. Sat / Sun rest.
Routine detail
Day 1
Monday
Est. 0 min
4 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Day 2
TUESDAY
Est. 0 min
4 exercises
Barbell Skull Crusher (Reverse Grip)
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Day 3
WEDNESDAY
Est. 0 min
4 exercises
Barbell Incline Bench Press
5 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Machine Shoulder Press
5 Sets x 8 Reps
Day 4
THURSDAY
Est. 0 min
4 exercises
Barbell Curl
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Day 5
FRIDAY
Est. 0 min
4 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
