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3 day cutting/bulking split (mainly female)

hulljeremiah24

Aug 27th 2018

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3 day cutting/bulking split (mainly female)

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2 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Wednesday
Thursday
Friday

Legs 5 exercises, 37 mins

	Barbell Squat	3x6 reps	rest: 150s
	Dumbbell Lunge	3x8 reps	rest: 60s
	Barbell Glute Bridge	3x8 reps	rest: 60s
	Machine Seated Leg Curl	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s

HIIT/Abs 4 exercises, 29 mins

	Treadmill Running	1x8 reps	rest: 10s
	Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s
	Weight Plate Rotation	3x8 reps	rest: 60s
	Plank	3x8 reps	rest: 60s

Upper body 8 exercises, 52 mins

	Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
	Dumbbell One-Arm Lateral Raise	3x8 reps	rest: 60s
	Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
	Dumbbell Bent-Over Row	3x8 reps	rest: 60s
	Dumbbell Incline Curl	3x8 reps	rest: 60s
	Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
	EZ Bar Tricep Extension (Close Grip)	3x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

LIIS/Abs 4 exercises, 47 mins

	Treadmill Running	1x8 reps	rest: 25s
	Barbell Ab Rollout	3x12 reps	rest: 60s
	Weight Plate Russian Twist	3x12 reps	rest: 60s
	Parallel Bar Leg Raise	3x12 reps	rest: 60s

Legs 6 exercises, 46 mins

	Barbell Deep Squat	3x8 reps	rest: 120s
	Dumbbell Lunge	3x12 reps	rest: 60s
	Barbell Glute Bridge	3x12 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Machine Leg Extension	3x12 reps	rest: 60s
	Machine Seated Leg Curl	3x12 reps	rest: 60s

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