3 day Split

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2 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

3 day split. Abs can be done another day. Compound lifts priority.

chest triceps 11 exercises, 1 hr 30 mins

Barbell Bench Press	3x8 reps	rest: 120s
Barbell Incline Bench Press	3x8 reps	rest: 120s
Cable Cross-Over	3x8 reps	rest: 120s
Dumbbell Incline Bench Press	3x8 reps	rest: 120s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 120s
Dumbbell Tricep Extension	3x8 reps	rest: 120s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 120s
Parallel Bar Hip Raise	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Crunch	3x8 reps	rest: 60s

back biceps 9 exercises, 1 hr 7 mins

Barbell Deadlift	3x6 reps	rest: 120s
Pull-Up	3x6 reps	rest: 120s
Barbell Bent-Over Row	3x6 reps	rest: 120s
Barbell Curl	3x6 reps	rest: 120s
Dumbbell Alternating Bicep Curl	3x6 reps	rest: 120s
Parallel Bar Hip Raise	3x6 reps	rest: 60s
Air Bike	3x6 reps	rest: 60s
Crunch	3x6 reps	rest: 60s
Plank	3x6 reps	rest: 60s

legs shoulders 11 exercises, 1 hr 24 mins

Barbell Squat	3x6 reps	rest: 120s
Machine Leg Press	3x6 reps	rest: 120s
Bodyweight Calf Raise	3x6 reps	rest: 120s
Machine Seated Calf Raise	3x6 reps	rest: 120s
Barbell Seated Press	3x6 reps	rest: 120s
Dumbbell Lateral Raise	3x6 reps	rest: 120s
Dumbbell Bent-Over Reverse Fly	3x6 reps	rest: 120s
Parallel Bar Hip Raise	3x6 reps	rest: 60s
Air Bike	3x6 reps	rest: 60s
Plank	3x6 reps	rest: 60s
Crunch	3x6 reps	rest: 60s