Sandone‘s Full Body Split

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Full Body Workout, if you want to do more than the Starter workouts. You train your full body 2 times a week with at least 1 day rest between each Full body training (one break will be 2 days)
You can raise your weights as high as you can beat. Control your breath, concentrate your movement at active and negative part of each exercise.
You can use rest times from 60-180 seconds.
Lower weights can be done with shorter rest time and higher weights need longer rest times.
If you want to do more switch to my 6-7 day full body workout.

Day 2
Day 5
Day 1
Day 4

Push 10 exercises, 1 hr 44 mins

Barbell Bench Press	3x10 reps	rest: 120s
Barbell Incline Bench Press	3x10 reps	rest: 120s
Dumbbell Fly	3x10 reps	rest: 120s
Dip	3x10 reps	rest: 120s
Smith Machine Shoulder Press	3x10 reps	rest: 120s
Cable Tricep Pushdown (V-Bar)	3x10 reps	rest: 120s
Dumbbell Lateral Raise	3x10 reps	rest: 120s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 120s
Cable Kneeling Crunch	3x20 reps	rest: 120s
Parallel Bar Leg Raise	3x20 reps	rest: 120s

Pull / Legs 12 exercises, 2 hrs 2 mins

Cable V Bar Pulldown	3x10 reps	rest: 120s
Cable Rear Pulldown (Wide Grip)	3x10 reps	rest: 120s
Cable Elevated Row	3x10 reps	rest: 120s
Barbell Curl	3x10 reps	rest: 120s
Cable Reverse Fly	3x10 reps	rest: 120s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 120s
Preacher Curl Machine	3x10 reps	rest: 120s
Back Hyperextension	3x20 reps	rest: 120s
Machine Leg Press	3x10 reps	rest: 120s
Machine Seated Leg Curl	3x10 reps	rest: 120s
Machine Leg Extension	3x10 reps	rest: 120s
Machine Seated Calf Raise	3x20 reps	rest: 120s

Push 10 exercises, 1 hr 39 mins

Dumbbell Bench Press	3x10 reps	rest: 120s
Dumbbell Incline Bench Press	3x10 reps	rest: 120s
Cable Cross-Over	3x10 reps	rest: 120s
Weighted Tricep Dip	3x10 reps	rest: 120s
Leverage Shoulder Press	3x10 reps	rest: 120s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 120s
Machine Deltoid Raise	3x10 reps	rest: 120s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 120s
Crunch	3x10 reps	rest: 120s
Leg Raise	3x10 reps	rest: 120s

Pull / Legs 12 exercises, 2 hrs 2 mins

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 120s
Cable V Bar Pulldown	3x10 reps	rest: 120s
Cable Shoulder Extension	3x10 reps	rest: 120s
Dumbbell Concentration Curl	3x10 reps	rest: 120s
Machine Reverse Fly	3x10 reps	rest: 120s
Cable Rope Hammer Curl	3x10 reps	rest: 120s
Preacher Curl Machine	3x10 reps	rest: 120s
Machine Back Extension	3x20 reps	rest: 120s
Barbell Deep Squat	3x10 reps	rest: 120s
Machine Leg Curl (Prone)	3x10 reps	rest: 120s
Machine Leg Extension	3x10 reps	rest: 120s
Calf Press On Leg Press	3x20 reps	rest: 120s