Rick’s 3+1 Routine - JEFIT

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Rick’s 3+1 Routine - JEFIT

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Rick’s 3+1 Routine

AUDIO TIP

Bulking

Intermediate

None

Plan Details

The Rick’s 3+1 Routine routine by rdean5 is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

For each day, I have added several similar exercises to provide options depending on your needs and resources. Day 4 needs to be some type of movement and recovery.

Routine detail

Day 8

3+1 Day 1 Push

Est. 0 min

13 exercises

Shoulder Circles Demonstration

Shoulder Circles

3 Sets x 8 Reps

Arm Circles Demonstration

Arm Circles

3 Sets x 15 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

3 Sets x 8 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 8 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 8 Reps

Dumbbell One-Arm Lateral Raise Demonstration

Dumbbell One-Arm Lateral Raise

2 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

2 Sets x 12 Reps

Dumbbell One-Arm Incline Lateral Raise Demonstration

Dumbbell One-Arm Incline Lateral Raise

3 Sets x 12 Reps

Push-Up Demonstration

Push-Up

2 Sets x 1 Reps

Day 8

3+1 Day 2 Pull

Est. 0 min

12 exercises

One-Arm Hang Demonstration

One-Arm Hang

3 Sets

Arm Circles Demonstration

Arm Circles

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Machine Inverted Row (Feet Elevated) Demonstration

Machine Inverted Row (Feet Elevated)

3 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

2 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 12 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 12 Reps

Dumbbell Zottman Curl Demonstration

Dumbbell Zottman Curl

3 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 12 Reps

Dumbbell Farmers Carry Demonstration

Dumbbell Farmers Carry

3 Sets x 8 Reps

Trap Bar Farmer’s Walk Demonstration

Trap Bar Farmer’s Walk

3 Sets x 8 Reps

Day 8

3+1 Leg and Core

Est. 0 min

21 exercises

Arm Circles Demonstration

Arm Circles

3 Sets x 8 Reps

Bodyweight Squat Demonstration

Bodyweight Squat

3 Sets x 8 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

3 Sets x 8 Reps

Bodyweight Walking Lunge Demonstration

Bodyweight Walking Lunge

3 Sets x 8 Reps

Bodyweight Wall Squat Demonstration

Bodyweight Wall Squat

3 Sets x 8 Reps

Bodyweight Step-Up Demonstration

Bodyweight Step-Up

3 Sets x 8 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 8 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Plyo Box Step-Ups Demonstration

Plyo Box Step-Ups

3 Sets x 15 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Dumbbell Hamstring Curl Demonstration

Dumbbell Hamstring Curl

3 Sets x 8 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 12 Reps

Dumbbell Seated Single-Leg Calf Raise Demonstration

Dumbbell Seated Single-Leg Calf Raise

3 Sets x 21 Reps

Calf Raise On A Dumbbell Demonstration

Calf Raise On A Dumbbell

3 Sets x 12 Reps

Slant Board Calf Raise Demonstration

Slant Board Calf Raise

2 Sets x 15 Reps

Plank Demonstration

Plank

3 Sets

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets x 8 Reps

Bird Dog Demonstration

Bird Dog

3 Sets x 8 Reps

Bridge Demonstration

Bridge

3 Sets

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 8 Reps