Hypertrophy, Phase 3: 3-Day Split

Workout Name : Hypertrophy, Phase 3: 3-Day Split

Shared By : Hemati

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 0 / 74

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Description

Three days a week for mass bulking and overall muscle hypertrophy.

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Monday Day 1: Chest & Back
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Decline Bench Press Dumbbell Decline Bench Press 60 sec 8 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 8 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec 8 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 60 sec 8 3 Progress Chart
Wednesday Day 2: Leg Day
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Press Leg Press 90 sec 8 3 Progress Chart

Upper Legs

Barbell Clean Deadlift Barbell Clean Deadlift 90 sec 8 4 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 90 sec 8 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 90 sec 8 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 90 sec 8 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 90 sec 8 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 90 sec 8 3 Progress Chart
Friday Day 3: Shoulders and Arms
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 90 sec 8 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 90 sec 8 3 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 90 sec 8 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 90 sec 8 3 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 90 sec 8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 90 sec 8 3 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 90 sec 8 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 90 sec 8 3 Progress Chart

Triceps

Dip Dip 90 sec 8 3 Progress Chart