lvl 3
Bulking
Advanced
Dumbbell
Plan Details
The lvl 3 routine by thomashoofd is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Quads, chest, abs, arms
Est. 89 min
8 exercises
Barbell Front Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
EZ Bar Decline Tricep Extension
3 Sets x 12 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 12 Reps
Tue
Hamstrings, back, traps, rear/side delts
Est. 80 min
7 exercises
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Cable Rope Seated Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
incline barbell face pulls
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Wed
Workout 3
Est. 97 min
8 exercises
Dumbbel Bulgarian split squats
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Single-Leg Donkey Calf Raise
3 Sets x 12 Reps
flat bench kickbacks
3 Sets x 12 Reps
Dumbbell Incline Hammer Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Thu
Workout 4
Est. 76 min
8 exercises
Barbell Good Morning
3 Sets x 12 Reps
chest supported dumbbell rows
3 Sets x 12 Reps
Chin-Up (Close Grip)
4 Sets x 8 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Fri
Workout 5
Est. 81 min
6 exercises
Barbell Deep Squat
5 Sets x 6 Reps
Barbell Bench Press
5 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
EZ Bar Decline Tricep Extension
4 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 12 Reps
Sat
Workout 6
Est. 82 min
7 exercises
Barbell Romanian Deadlift
5 Sets x 6 Reps
Pull-Up
5 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
incline barbell face pulls
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
