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Chrisoladogba
Programme 3
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Programme 3 routine by Chrisoladogba is a 4 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Day 1
Day 2
Day 3
Day 4
Legs hypertrophy
Est time: 63 min
7 exercises
Barbell Squat
Upper Legs
Sets
5
Reps
5
Interval
00:00
Rest Time
02:00
Barbell Front Squat
Upper Legs
Sets
4
Reps
12
Interval
00:00
Rest Time
01:30
Barbell Lunge
Upper Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
01:30
Machine Leg Curl (Prone)
Upper Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Donkey Calf Raise
Lower Legs
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Machine Leg Extension
Upper Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Machine Leg Press
Upper Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
00:00
