3 Day Split

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4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

A split workout is designed to train different muscle groups on each day and then give them time to recover before they're trained again. The 3-day split is a great balance for those that want results, but don't have the time to spend more sessions in the gym. This plan focuses on the exercises that maximize work on the targeted muscles. Warming Up Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. Reps, Sets and Rest There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. Getting Help If you need some help getting started, join our facebook group and our team and existing community would be happy to help!

Monday
Tuesday
Wednesday

Chest and Triceps 8 exercises, 58 mins

Barbell Bench Press	3x10 reps	rest: 120s
Barbell Incline Bench Press	3x10 reps	rest: 120s
Machine Bench Press	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Machine Dip	3x8 reps	rest: 60s
Machine Tricep Extension	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s

Back and Biceps 8 exercises, 59 mins

Pull-Up	3x8 reps	rest: 90s
Barbell Deadlift	3x8 reps	rest: 120s
Machine Assisted Dip	3x8 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 60s
Machine Seated Row	3x10 reps	rest: 90s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s

Legs 6 exercises, 49 mins

Barbell Squat	3x10 reps	rest: 120s
Machine Leg Press	3x12 reps	rest: 120s
Machine Leg Extension	3x12 reps	rest: 90s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Barbell Lunge	3x8 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s