12 week (7-9)

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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

difficult split. each major muscle group it's own day

back and traps 8 exercises, 53 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Barbell Incline Bench Row	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Barbell Rack Pull	3x8 reps	rest: 60s
Barbell Behind the Back Shrug	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Weight Plate One-Arm Shrug	3x8 reps	rest: 60s

chest 6 exercises, 38 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Machine Dip	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s

legs 6 exercises, 40 mins

Smith Machine Squat	3x8 reps	rest: 60s
Bodyweight Lunge	3x8 reps	rest: 60s
Smith Machine Stiff-Leg Deadlift	3x8 reps	rest: 60s
Barbell Hack Squat	3x8 reps	rest: 60s
Machine Single-Leg Curl	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s

delts 6 exercises, 39 mins

arms 8 exercises, 50 mins

EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Weighted Three Bench Dip	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Dumbbell Alternating Incline Curl	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Dumbbell Alternating Reverse Curl	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s