Simple muscle group split

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3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Simple muscle split, most common and practical.
It can be used for bulking as for cutting. Depends on weight you use and reps. Less weight and more reps - cutting. More weight, less reps - bulking. The key is diet and sleep.

Wednesday
Monday
Friday
Saturday

Chest and Triceps 10 exercises, 1 hr 47 mins

Treadmill Running	1x0 reps	rest: 15s
Barbell Bench Press	4x8 reps	rest: 90s
Barbell Incline Bench Press	4x8 reps	rest: 90s
Machine Fly	4x8 reps	rest: 90s
Machine Bench Press	4x8 reps	rest: 90s
Cable Cross-Over	4x8 reps	rest: 90s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 90s
Dumbbell Tricep Extension	4x8 reps	rest: 90s
Cable One-Arm Tricep Extension	4x8 reps	rest: 90s
Dip	4x8 reps	rest: 90s

Legs 8 exercises, 1 hr 22 mins

Elliptical Training	1x0 reps	rest: 15s
Barbell Squat	4x8 reps	rest: 90s
Machine Leg Press	3x8 reps	rest: 90s
Calf Press On Leg Press	3x8 reps	rest: 90s
Hack Calf Raise	3x8 reps	rest: 90s
Machine Leg Extension	3x8 reps	rest: 90s
Machine Leg Curl (Prone)	3x8 reps	rest: 90s
Step Machine	1x0 reps	rest: 15s

Back and Biceps 12 exercises, 1 hr 47 mins

Elliptical Training	1x0 reps	rest: 10s
Rowing	1x0 reps	rest: 10s
Pull-Up	3x8 reps	rest: 90s
Barbell Deadlift	4x8 reps	rest: 90s
Barbell Bent-Over Row	3x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 90s
Leverage Machine Iso Row	3x8 reps	rest: 90s
Cable Seated Row	3x8 reps	rest: 90s
Barbell Curl	4x8 reps	rest: 90s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 90s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 90s
Cable Rope Hammer Curl	3x8 reps	rest: 90s

Shoulders and Abs 12 exercises, 1 hr 50 mins

Elliptical Training	1x0 reps	rest: 15s
Barbell Shrug	4x8 reps	rest: 90s
Barbell Upright Row	4x8 reps	rest: 90s
Barbell Military Press	3x8 reps	rest: 90s
Barbell Shoulder Press	3x8 reps	rest: 90s
Machine Deltoid Raise	3x8 reps	rest: 90s
Dumbbell Bent-Over Raise	3x8 reps	rest: 90s
Parallel Bar Hip Raise	4x8 reps	rest: 60s
Weighted Hanging Knee Raise	4x8 reps	rest: 60s
Leg Raise	4x8 reps	rest: 60s
Decline Crunch	4x8 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 10s