Mass 3day
Bulking
Intermediate
Machine strength
Plan Details
The Mass 3day routine by Tacheg is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest + Triceps + ABS
Est. 75 min
11 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Air Bike
3 Sets x 20 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Day 2
Back + biceps + abs
Est. 67 min
10 exercises
Barbell Deadlift
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Plank
3 Sets
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Day 3
Legs + Shoulders
Est. 62 min
9 exercises
Barbell Clean Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 14 Reps
Barbell Upright Row
3 Sets x 8 Reps
Band Lateral Raise
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
