01. 3 Day split
Bulking
Beginner
Machine strength
Plan Details
The 01. 3 Day split routine by volf is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Any
1, chest, shoulders, triceps
Est. 50 min
7 exercises
Smith Machine Bench Press
4 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 15 Reps
Cable Mid Chest Crossover
2 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Machine Dip
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 15 Reps
Any
2.back, traps, trieceps
Est. 50 min
7 exercises
Pull-Up
4 Sets x 10 Reps
T Bar Row
3 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Barbell Shrug
3 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 15 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Bicep Curl
2 Sets x 15 Reps
Any
3_legs, abs
Est. 54 min
7 exercises
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Hack Squat (Narrow Stance)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Plank
2 Sets
