Three Day 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

This workout is centered around heavy barbell training and the squat rack. each workout takes about 1 hr 20 mins. sessions begin with one of the big 3 compound lifts and continue on with accessory lifts. completing all 3 workouts will hit all major muscle groups.

Monday
Wednesday
Friday

Chest and Triceps 9 exercises, 1 hr 15 mins

Barbell Bench Press	5x8 reps	rest: 120s
Barbell Incline Bench Press	5x8 reps	rest: 120s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Cable Tricep Kickback	3x8 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s

Back and Biceps 9 exercises, 1 hr 8 mins

Barbell Deadlift	5x8 reps	rest: 120s
Barbell Good Morning	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Machine Lat Pulldown	3x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x8 reps	rest: 60s

Legs and Shoulders 10 exercises, 1 hr 21 mins

Barbell Squat	5x8 reps	rest: 120s
Barbell Military Press	5x8 reps	rest: 120s
Barbell Shrug	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s