3 Day Alternating Intense Full Body Workout *
Bulking
Advanced
Dumbbell
Plan Details
The 3 Day Alternating Intense Full Body Workout * routine by YesImaGymaholic is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
4 Week program, 3x week. Alternating Workout Days: Week 1: Day 1 Day 2 and Day 3 Week 2: Day 3, Day 2 and Day 1 Week 3: Day 1, Day 2 and Day 3 Week 4: Day 3, Day 2 and Day 3
Routine detail
Day 1
Full Body-Day 1
Est. 113 min
40 exercises
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Fly
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Fly
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Fly
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Fly
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Dumbbell Preacher Curl
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Dumbbell Preacher Curl
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Dumbbell Preacher Curl
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
Dumbbell One-Arm Bench Press
1 Set x 8 Reps
Dumbbell Shoulder Shrug
1 Set x 8 Reps
Cable Seated Row
1 Set x 8 Reps
Dumbbell One-Arm Bench Press
1 Set x 8 Reps
Dumbbell Shoulder Shrug
1 Set x 8 Reps
Cable Seated Row
1 Set x 8 Reps
Bodyweight Calf Raise
3 Sets x 30 Reps
Day 2
Full Body Day 2 (Pyramid Sets)
Est. 143 min
40 exercises
Dumbbell Lateral Raise
1 Set x 20 Reps
Dumbbell Lateral Raise
1 Set x 15 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Dumbbell Seated Arnold Press
1 Set x 20 Reps
Dumbbell Seated Arnold Press
1 Set x 15 Reps
Dumbbell Seated Arnold Press
1 Set x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 20 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 15 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 10 Reps
Machine Seated Row
1 Set x 20 Reps
Machine Seated Row
1 Set x 15 Reps
Machine Seated Row
1 Set x 10 Reps
Dumbbell Incline Bench Press
1 Set x 20 Reps
Dumbbell Incline Bench Press
1 Set x 15 Reps
Dumbbell Incline Bench Press
1 Set x 10 Reps
Cable Cross-Over
1 Set x 20 Reps
Cable Cross-Over
1 Set x 15 Reps
Cable Cross-Over
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 20 Reps
Dumbbell Bench Press
1 Set x 15 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Barbell Curl
1 Set x 20 Reps
Barbell Curl
1 Set x 15 Reps
Barbell Curl
1 Set x 10 Reps
Dumbbell Alternating Hammer Curl
1 Set x 20 Reps
Dumbbell Alternating Hammer Curl
1 Set x 15 Reps
Dumbbell Alternating Hammer Curl
1 Set x 10 Reps
Dumbbell Tricep Extension
1 Set x 20 Reps
Dumbbell Tricep Extension
1 Set x 15 Reps
Dumbbell Tricep Extension
1 Set x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 20 Reps
Cable Tricep Pushdown (Rope)
1 Set x 15 Reps
Cable Tricep Pushdown (Rope)
1 Set x 10 Reps
Machine Leg Press
1 Set x 20 Reps
Machine Leg Press
1 Set x 15 Reps
Machine Leg Press
1 Set x 10 Reps
Machine Leg Extension
1 Set x 20 Reps
Machine Leg Extension
1 Set x 15 Reps
Machine Leg Extension
1 Set x 10 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Day 3
Full Body-Day 3
Est. 113 min
40 exercises
Dumbbell Incline Bench Press
1 Set x 8 Reps
Cable Cross-Over
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Cable Cross-Over
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Cable Cross-Over
1 Set x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Kettlebell Sumo High Pull
1 Set x 8 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 8 Reps
Machine Vertical Row (Close Grip)
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Kettlebell Sumo High Pull
1 Set x 8 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 8 Reps
Machine Vertical Row (Close Grip)
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Kettlebell Sumo High Pull
1 Set x 8 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 8 Reps
Machine Vertical Row (Close Grip)
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
Dumbbell Alternating Seated Curl
1 Set x 8 Reps
Machine Dip
1 Set x 8 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 8 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
Dumbbell Alternating Seated Curl
1 Set x 8 Reps
Machine Dip
1 Set x 8 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 8 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
Dumbbell Alternating Seated Curl
1 Set x 8 Reps
Machine Dip
1 Set x 8 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
1 Set x 8 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
1 Set x 8 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
1 Set x 8 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Bodyweight Calf Raise
3 Sets x 30 Reps
