3D Cycle 1-4
Bulking
Beginner
Dumbbell
Plan Details
The 3D Cycle 1-4 routine by JoelPhage-Wright is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Year #1
Routine detail
Day 1
Chest and Triceps
Est. 0 min
0 exercises
This day is empty
Day 1
Quads, Hamstrings & Calves
Est. 64 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Barbell Side Split Squat
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 12 Reps
Glute-Ham Raise
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 20 Reps
Day 2
Cheat ,Shoulders & Triceps
Est. 54 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Close-Grip Bench Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Decline Skull Crusher
3 Sets x 8 Reps
Weighted Pushup
3 Sets x 20 Reps
Day 3
Back, Biceps, and Forearm
Est. 6 min
1 exercise
Barbell Bent-Over Row
3 Sets x 6 Reps
Day 3
Back, Traps, Biceps, Forearms & Abs
Est. 64 min
7 exercises
Barbell Deadlift
4 Sets x 6 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 20 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 10 Reps
Barbell Behind the Back Shrug
4 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 20 Reps
Day 5
Shoulders and Legs
Est. 0 min
0 exercises
This day is empty
Day 6
Abs
Est. 7 min
1 exercise
Decline Crunch
3 Sets x 12 Reps
