BLS - 3 Day Split - Phase 1

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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

This routine was designed for intermediate bodybuilders who want to gain muscle. This 3 day split routine consists of chest, shoulders, back, arms, legs and abs

Tuesday
Thursday
Saturday

A - Back & Biceps & Abs 8 exercises, 1 hr 27 mins

Barbell Deadlift	7x6 reps	rest: 180s
Barbell Bent-Over Row	3x6 reps	rest: 180s
Chin-Up	3x8 reps	rest: 180s
Barbell Curl	3x6 reps	rest: 180s
Cable Kneeling Crunch	3x6 reps	rest: 60s
Hanging Leg Raise	3x10 reps	rest: 60s
Decline Crunch	3x10 reps	rest: 60s
Air Bike	3x10 reps	rest: 60s

A - Chest & Triceps & Calves 6 exercises, 1 hr 26 mins

Barbell Incline Bench Press	7x6 reps	rest: 180s
Barbell Bench Press	3x6 reps	rest: 180s
Dip	3x8 reps	rest: 180s
Dumbbell Seated Tricep Press	3x6 reps	rest: 180s
Machine Calf Raise	3x6 reps	rest: 180s
Machine Seated Calf Raise	3x6 reps	rest: 180s

A - Legs & Shoulders 6 exercises, 1 hr 27 mins

Barbell Squat	7x6 reps	rest: 180s
Machine Leg Press	3x6 reps	rest: 180s
Barbell Stiff-Leg Deadlift	3x6 reps	rest: 180s
Barbell Military Press	3x6 reps	rest: 180s
Dumbbell Lateral Raise	3x6 reps	rest: 180s
Dumbbell Bent-Over Raise	3x6 reps	rest: 180s