split 2x bodypart week short time

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3 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

You train your muscle groups 2 times a week with at least 1 day rest after 2 workout days.
Warm up 2-3 sets. For big muscle groups.15 reps Light weight, 10 reps littel more weight,10 reps even a littel more weight. Than u do u 3 xwork sets.
Raise your weights as you reach 10-11 reps on your work sets.
Control your breath, concentrate your movement at active and negative part of each exercise.
Rest times between 60 -120 seconds.
80 seconds is goed 180 seconds is max.
Lower weights shorter rest time.
Higher weights longer rest time.
72 hours -120 hours max rest. Between de workouts for the same muscle groups.

If you want to spend more time on your workout see workouts , split 2x bodypart a week medium time or split 2x bodypart a week xtreme time

Sample workout days.
1 train legs back abs in 50 min
2 train chest shoulders arms abs
3 rest
4 train legs back abs
5 train chest shoulders arms abs
6 rest
7 rest

Sample workout days.
1 train legs back abs
2 rest
3 train chest shoulders arms abs
4 rest
5 train legs back abs
6 rest
7 train chest shoulders arms abs
8 rest

Day 1
Day 2
Day 3
Day 4

legs back abs 5 exercises, 40 mins

Barbell Deep Squat	6x15.10.10.10.10.10 reps	rest: 80s
Barbell Bent-Over Row	5x15.10.10.10.10 reps	rest: 80s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 80s
Pull-Up	3x10 reps	rest: 70s
Cable Seated Crunch	3x10 reps	rest: 60s

chest shoulders arms abs 5 exercises, 41 mins

Barbell Bench Press	6x15.10.10.10.10.10 reps	rest: 80s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 80s
Barbell Shoulder Press	3x10 reps	rest: 80s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 80s
Cable Seated Crunch	3x10 reps	rest: 60s

legs back abs 5 exercises, 40 mins

Barbell Deep Squat	6x15.10.10.10.10.10 reps	rest: 80s
Barbell Deadlift	5x15.10.10.10.10 reps	rest: 80s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 80s
Pull-Up	3x10 reps	rest: 70s
Cable Seated Crunch	3x10 reps	rest: 60s

chest shoulders arms abs 5 exercises, 33 mins

Barbell Bench Press	6x15.10.10.10.10.10 reps	rest: 80s
Barbell Bench Press (Close Grip)	3x10.10.10 reps	rest: 80s
Barbell Shoulder Press	3x10.10.10 reps	rest: 80s
EZ Bar Curl	3x10.10.10 reps	rest: 80s
Cable Seated Crunch	3x10 reps	rest: 60s