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Workout Spilts

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evanevan9876
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36 views1 page

Workout Spilts

Uploaded by

evanevan9876
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Day 1: Push

• Bench Press (Barbell or Dumbbell): 4 sets of 6-8 reps


• Overhead Shoulder Press: 4 sets of 6-8 reps
• Weighted Dips: 3 sets of 8-12 reps
• Push-Ups (Weighted if possible): 3 sets of 12-15 reps
• Triceps Dips on Bench: 3 sets of 12-15 reps

Day 2: Pull

• Pull-Ups (Weighted if possible): 4 sets of 6-10 reps


• Bent-Over Rows (Barbell or Dumbbell): 4 sets of 6-8 reps
• Chin-Ups: 3 sets of 8-10 reps
• Face Pulls: 3 sets of 10-15 reps
• Bicep Curls (Dumbbells or Barbell): 3 sets of 8-12 reps

Day 3: Legs

• Squats (Barbell or Dumbbell): 4 sets of 6-8 reps


• Deadlifts (Romanian or Conventional): 4 sets of 5-7 reps
• Lunges (Weighted if possible): 3 sets of 10-12 reps per leg
• Calf Raises (Weighted or Bodyweight): 4 sets of 15-20 reps
• Leg Curls or Nordic Hamstring Curls: 3 sets of 10-12 reps

Day 4: Upper Body

• Incline Bench Press (Barbell or Dumbbell): 4 sets of 6-8 reps


• Pull-Ups: 4 sets of 6-10 reps
• Overhead Shoulder Press: 4 sets of 6-8 reps
• Bent-Over Rows: 4 sets of 6-8 reps
• Push-Ups or Dips: 3 sets of 12-15 reps

Day 5: Lower Body

• Front Squats or Bulgarian Split Squats: 4 sets of 6-8 reps


• Romanian Deadlifts: 4 sets of 6-8 reps
• Leg Press (Optional): 3 sets of 8-10 reps
• Hamstring Curls: 4 sets of 6-8 reps
• Calf Raises (Weighted or Bodyweight): 4 sets of 15-20 reps

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