Upper/Lower - 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

2 split routine 4 days a week for upper body and lower body.

Upper body 10 exercises, 1 hr 24 mins

Barbell Deadlift	3x8 reps	rest: 120s
Barbell Bench Press	3x8 reps	rest: 120s
Barbell Bent-Over Row	3x12 reps	rest: 90s
Barbell Military Press	3x12 reps	rest: 90s
Pull-Up	3x12 reps	rest: 90s
Dumbbell Incline Bench Press	3x12 reps	rest: 90s
Cable Flat Bench Fly	3x8 reps	rest: 90s
Dumbbell Seated Arnold Press	3x8 reps	rest: 90s
Dumbbell Bicep Curl	3x8 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 90s

Upper body 2 10 exercises, 1 hr 23 mins

Barbell Deadlift	3x12 reps	rest: 90s
Barbell Bench Press	3x12 reps	rest: 90s
T Bar Row	3x12 reps	rest: 90s
Dumbbell Decline Bench Press	3x12 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 90s
Barbell Military Press	3x8 reps	rest: 90s
Cable Cross-Over	3x8 reps	rest: 90s
Dumbbell Seated Arnold Press	3x8 reps	rest: 90s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

Lower body 10 exercises, 1 hr 20 mins