Ectomorph Bulk Plan
Bulking
Intermediate
Dumbbell
Plan Details
The Ectomorph Bulk Plan routine by wtfv is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
3 day full-body ectomorph workout routine with a focus on arm growth. Alternate between days on a day-on/day-off based schedule. Eat in a caloric surplus and progressively overload heavy weights. Master yourself and love the burn.
Routine detail
Any
Day 1
Est. 44 min
6 exercises
Barbell Deadlift
4 Sets x 6 Reps
Pull-Up
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Any
Day 2
Est. 44 min
6 exercises
Machine Leg Press
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Weighted Tricep Dip
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Any
Day 3
Est. 45 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
Chin-Up with Knee Raise
4 Sets x 6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
Dumbbell Decline Fly
4 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
