3 Day Bulking Split
kmoon91 avatar kmoon91
Mar 26th 2014
TRY IT OUT
DOWNLOAD

3 Day Bulking Split

DOWNLOADS/VIEWS: 1338/54083
RATING: 62 (FROM 169 JEFIT MEMBERS)

2 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

A: Shoulders/Legs
B: Back/Triceps
C: Chest/Biceps
AxBxCxx

Abs and cardio on at least two of your rest days, I try to hit three a week.

The reason I didn't include many leg lifts is because I prefer to bike for leg gains. Feel free to add more leg lifts on shoulder day.

I like this routine because it focuses on compound lifts, and hits each group more than just once a week. For example, you can do overhead press on Monday and incline bench on Friday. This way, you are able to work in two front delt exercises a week, but still get at least 72 hours of recovery.

Feel free to switch up bicep/tricep workouts, though I like doing biceps with chest and triceps with back. This way you are also able to hit those twice a week (indirectly through compound chest and back lifts).

The idea with the reps is that you are bulking on higher weights each time. For example, if you are benching 135 lbs. for 10 reps, you should move up to 145 for 8 reps, 155 for 6, etc. (just as an example).