3 Day Bulking Split

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2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

A: Shoulders/Legs
B: Back/Triceps
C: Chest/Biceps
AxBxCxx

Abs and cardio on at least two of your rest days, I try to hit three a week.

The reason I didn't include many leg lifts is because I prefer to bike for leg gains. Feel free to add more leg lifts on shoulder day.

I like this routine because it focuses on compound lifts, and hits each group more than just once a week. For example, you can do overhead press on Monday and incline bench on Friday. This way, you are able to work in two front delt exercises a week, but still get at least 72 hours of recovery.

Feel free to switch up bicep/tricep workouts, though I like doing biceps with chest and triceps with back. This way you are also able to hit those twice a week (indirectly through compound chest and back lifts).

The idea with the reps is that you are bulking on higher weights each time. For example, if you are benching 135 lbs. for 10 reps, you should move up to 145 for 8 reps, 155 for 6, etc. (just as an example).

Monday
Wednesday
Saturday
Sunday

Shoulders/Legs 7 exercises, 49 mins

Barbell Military Press	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x10,8,6,4 reps	rest: 60s
Dumbbell Upright Row	4x12,10,8,6 reps	rest: 60s
Dumbbell Lateral Raise	4x12,10,8,6 reps	rest: 60s
Cable Rope Face Pull	3x20 reps	rest: 60s
Barbell Squat	4x10,8,6,4 reps	rest: 60s
Machine Seated Calf Raise	3x20 reps	rest: 60s

Back/Triceps 7 exercises, 47 mins

Barbell Bent-Over Row	4x10,8,6,4 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x12,10,8,6 reps	rest: 60s
Dumbbell One-Arm Row	4x12,10,8,6 reps	rest: 60s
Cable Elevated Row	4x12,10,8,6 reps	rest: 60s
Pull-Up	3x20 reps	rest: 60s
Dumbbell Tricep Extension	4x10,8,6,4 reps	rest: 60s
Dip	3x20 reps	rest: 60s

Chest/Biceps 7 exercises, 44 mins

Barbell Bench Press	4x10,8,6,4 reps	rest: 60s
Dumbbell Incline Bench Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Decline Press	4x12,10,8,6 reps	rest: 60s
Dumbbell Incline Fly	4x12,10,8,6 reps	rest: 60s
Cable Cross-Over	3x20 reps	rest: 60s
Barbell Preacher Curl	4x10,10,8,8 reps	rest: 60s
Dumbbell One-Arm Seated Curl	4x12,10,8,6 reps	rest: 60s

Everything 10 exercises, 1 hr 5 mins

Barbell Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s