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Phat

The document outlines a 5 day workout split with different exercises assigned to each day, including bench press, squats, deadlifts, rows, shoulder presses and curls. Day 1 focuses on upper body pushing and pulling exercises, while Days 2 and 3 mix upper and lower body. Days 4 and 5 focus on lower body and chest, shoulders and arms.

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Djuro Cuk
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29 views2 pages

Phat

The document outlines a 5 day workout split with different exercises assigned to each day, including bench press, squats, deadlifts, rows, shoulder presses and curls. Day 1 focuses on upper body pushing and pulling exercises, while Days 2 and 3 mix upper and lower body. Days 4 and 5 focus on lower body and chest, shoulders and arms.

Uploaded by

Djuro Cuk
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as ODS, PDF, TXT or read online on Scribd
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Sheet1

Week 1 Day 1 Day 2 Day 3


Bench press – 5x2-5 Squat – 5x2-5 Lat pulldown – 3x8-10
OHP – 4x2-5 Deadlift – 5x2-5 Bent Row – 3x8-10
Pull ups – 5x3-5 Front Squat – 5x2-5 TRX Row – 3x10
Dips – 5x3-5 Hyperextension – 5x2-5 Pullover – 3x10
Pendlay Row – 5x3-5 Barbell Lunges – 5x3-5 Seated OHP – 3x10
Barbell Curl – 5x3-5 Shoulder superset – 3x10
Muscle Snatch – 5x1-3 Shoulder press machine – 3x10
JM Press – 5x3-5

Page 1
Sheet1

Day 4 Day 5
Squat – 6x8-12 Wide Bench press – 3x10
Sumo Squat – 3x10 + GHR Incline Bench press – 3x10
Leg press – 4x10 Decline Flies – 3x10
Leg extension – 4x10 Crossover – 3x10
RDL – 3x8 EZ Bar Curl – 4x10
Concentration curl – 4x10
Dips – 3x8-10
Skullcrusher – 3x10
Cable Pushdown – 3x10

Page 2

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