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8 Week Training Programme

This document outlines a 5-day training split focusing on different muscle groups each day. Day 1 targets chest and triceps, Day 2 focuses on legs and abs, Day 3 is for back and biceps, Day 4 works shoulders and traps, and Day 5 emphasizes power for legs. Each workout lists the exercises, sets, reps, and rest periods. The routines follow a push-pull-legs split with compound exercises like squats, bench press, and rows as the foundation.

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Rob Crisp
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111 views5 pages

8 Week Training Programme

This document outlines a 5-day training split focusing on different muscle groups each day. Day 1 targets chest and triceps, Day 2 focuses on legs and abs, Day 3 is for back and biceps, Day 4 works shoulders and traps, and Day 5 emphasizes power for legs. Each workout lists the exercises, sets, reps, and rest periods. The routines follow a push-pull-legs split with compound exercises like squats, bench press, and rows as the foundation.

Uploaded by

Rob Crisp
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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DAY 1 CHEST & TRICEPS

Exercise Reps Reps Reps Reps Rest (s)


Bench Press
flat 6-8 6-8 6- 8 6 -8 90

Incline Bench
Press 8-10 8-10 8-10 X 60

Tricep 21’s
21 21 21 X 90
Dips
Ss seated db
15/6-8 15/6-8 15/6-8 X 90
ext.

Decline
dumbbell 10 x 1 10 x 1 10 x 1
X 90
press dropset dropset dropset

Cable Flys
10-12 10-12 10-12 10-12 60
Tricep db
kickbacks 12-15 12-15 12-15 X 60
DAY 2 Legs & Abs

Exercise Reps Reps Reps Reps Rest (s)


Squat
6-8 6-8 6- 8 6 -8 90
Lunges
8-10 8-10 8-10 X 60
Leg
extensions 10-12 10-12 10-12 X 90

Leg curls
10-12 10-12 10-12 X 90
Front Squats 10 x 1 10 x 1 10 x 1
X 90
dropset dropset dropset
Hanging legs
raises 8-10 8-10 8-10 8-10 60

Hanging
wipers 12 12-15 12-15 X 60
DAY 3 Back & Biceps

Exercise Reps Reps Reps Reps Rest (s)


Bent over
rows 6-8 6-8 6- 8 6 -8 90

Pull ups
10 10 10 10 60
Alternating
bicep curls 10-12 10-12 10-12 X 90

Bent over db
rows 10-12 10-12 10-12 X 90

Barbell curls 10 x 1 10 x 1 10 x 1
X 90
dropset dropset dropset
T bar row
12-15 12-15 12-15 60
21’s
21 21 21 X 60
DAY 4 Shoulders and traps

Exercise Reps Reps Reps Reps Rest (s)


Military press
5-7 5-7 5-7 5-7 90
Upright row
10 10 10 10 60
Standing
front bar bell
10-12 10-12 10-12 X 90
raises

Db frontal
raises 12 12 12 X 90

Seated bar
bell press –
10 10 10 X 90
behind head

Single arm
Arnold db
12 12 12 60
press

Db raise into
standing db
12 10 8 6 60
press
DAY 5 Legs - Power

Exercise Reps Reps Reps Reps Reps Rest (s)


3
030 MINUTE CARDIO

Squat
5-6 5-6 5-6 5-6 5-6 120
Lying leg
curls 5 5 5 5 X 90

Front Squats
6-8 6-8 6-8 6-8 X 90
Calf raises
12-15 12-15 12-15 12-15 X 90
Romanian
deadlift 10 10 10 10 X 60

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