Barbell Workout (3 Day Split)

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a classic 3-day split barbell intermediate routine. If you are at home and have only dumbbells or kettlebells- no problem - go for it - using what you have.

Suggested Schedule

Day 1 - Chest, Shoulders and Triceps

Day 2 - Rest day

Day 3 - Back & Biceps

Day 4 - Rest day

Day 5 - Legs & Core

Day 6 - Rest day

Day 7 - Rest day

Repeat sequence the following weeks for 4-6 weeks while increasing volume each week.

**All workout sessions are about 60-minutes, include 5 exercises with mostly 4 sets and 2:00 recovery between sets.

Your strength program is only part of your total plan. Other components not mentioned here that you need to focus on are nutritious eating with optimal protein (25-30 grams/protein/meal) and plenty of recovery between workouts.

Stay Strong!

MICHAEL WOOD, CSCS
JeFit Team

Day 1
Day 2
Day 3

Workout 1 5 exercises, 59 mins

Barbell Bench Press	4x10,8,8,6 reps	rest: 120s
Barbell Incline Bench Press	4x10,8,8,6 reps	rest: 120s
Barbell Military Press	4x10,8,8,6 reps	rest: 120s
Barbell Push Press	4x10,8,8,6 reps	rest: 120s
Barbell Overhead Tricep Extension	2x8,8 reps	rest: 120s

Workout 2 5 exercises, 1 hr 4 mins

Barbell Deadlift	4x8,8,6,6 reps	rest: 120s
Barbell Row	4x10,8,8,6 reps	rest: 120s
Barbell Bent-Over Row	4x10,8,8,6 reps	rest: 120s
Barbell Curl	4x10,8,8,6 reps	rest: 120s
Barbell Curl (Close Grip)	4x10,8,8,6 reps	rest: 120s

Workout 3 5 exercises, 58 mins

Barbell Front Squat	4x10,8,8,6 reps	rest: 120s
Barbell Deep Squat	4x10,8,8,6 reps	rest: 120s
Barbell Bulgarian Split Squat	3x8 reps	rest: 120s
Weight Plate Russian Twist	3x12,15,12 reps	rest: 120s
Weighted Decline Rotation	3x12 reps	rest: 120s