3 Day Pump
AUTOPLAY
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The 3 Day Pump routine is a 3 day workout plan. It is a advanced level plan to achieve bulking fitness goals.
Day 1
Day 2
Day 3
Leg
Est time: 96 min
9 exercises
Step Machine
Cardio
Sets
1
Reps
8
Interval
00:00
Rest Time
00:10
Machine Leg Press
Upper Legs
Sets
5
Reps
12
Interval
00:00
Rest Time
01:30
Barbell Romanian Deadlift
Back
Sets
6
Reps
12
Interval
00:00
Rest Time
01:00
Machine Hip Adduction
Upper Legs
Sets
5
Reps
12
Interval
00:00
Rest Time
01:00
Machine Leg Extension
Upper Legs
Sets
6
Reps
12
Interval
00:00
Rest Time
01:00
Machine Leg Curl (Prone)
Upper Legs
Sets
5
Reps
8
Interval
00:00
Rest Time
01:00
Smith Machine Single-Leg Calf Raise
Lower Legs
Sets
6
Reps
12
Interval
00:00
Rest Time
01:00
Parallel Bar Hip Raise
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
00:30
Back Hyperextension
Back
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
