Oliver’s Split

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6 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Arnold x PPL

Push 10 exercises, 0 min

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Lateral Raise	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s

Pull 8 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Smith Machine Shrug	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Legs + Cardio 5 exercises, 0 min

Chest + Back 5 exercises, 0 min

Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s

Arms + Shoulders 9 exercises, 0 min

Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Random 17 exercises, 0 min

Barbell Bench Press	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
	3x8 reps	rest: 60s