30-Something Split

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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

For millennials looking to tear down the patriarchy, kill more industries, win more participation trophies, and be able to call that pizza place that doesn't have online ordering without anxiety f*cking it up.

Day 1
Day 2
Day 3

Chest, Shoulders, Triceps 8 exercises, 51 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Push-Up	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Tricep Kickback	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

Hamstrings, Glutes, Quads 8 exercises, 51 mins

Smith Machine Squat	3x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Cable Pull Through	3x8 reps	rest: 60s
Glute Kickback	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s

Back, Biceps, Abs 9 exercises, 57 mins

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Weight Plate Rotation	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s