3 Day Pump
Bulking
Advanced
Machine strength
Plan Details
The 3 Day Pump routine is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Leg
Est. 96 min
9 exercises
Step Machine
1 Set
Machine Leg Press
5 Sets x 12 Reps
Barbell Romanian Deadlift
6 Sets x 12 Reps
Machine Hip Adduction
5 Sets x 12 Reps
Machine Leg Extension
6 Sets x 12 Reps
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
6 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 2
Back
Est. 138 min
10 exercises
Rowing
3 Sets
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 12 Reps
Cable One-Arm High Curl
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 12 Reps
Day 3
Chest
Est. 71 min
7 exercises
Elliptical Training
1 Set
Barbell Bench Press
6 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 16 Reps
Cable Cross-Over
4 Sets x 16 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Pull-Up
4 Sets x 12 Reps
