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Workout split

The document outlines a comprehensive workout plan spanning multiple weeks, detailing various exercises including bench press, decline bench press, and different types of rows and leg exercises. Each exercise includes specified weights and repetitions for each week, allowing for tracking of progress. The plan is structured to cover different muscle groups on designated days, such as back day, shoulders day, and legs day.

Uploaded by

txil7a
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
4 views26 pages

Workout split

The document outlines a comprehensive workout plan spanning multiple weeks, detailing various exercises including bench press, decline bench press, and different types of rows and leg exercises. Each exercise includes specified weights and repetitions for each week, allowing for tracking of progress. The plan is structured to cover different muscle groups on designated days, such as back day, shoulders day, and legs day.

Uploaded by

txil7a
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

Bench press

Weeks Sets Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Weight 25 25 30 30 30 35
Week 1
Reps 6

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps

Decline bench press

Weeks Sets Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Weight 25 25 30 30 35 35
Week 1
Reps 6

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps

Dumbell incline bench press

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight 15 15 20 25
Week 1
Reps 15 15 12 10

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps

Dumbbell bench press

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight 15 15 20 25
Week 1
Reps 12 10 10 10

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps

Dumbbell incline fly

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight 10 10 10 15
Week 1
Reps 12 10 10 8

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps
Cable fly (Down to Up)

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight 3. 3. 5. 5.
Week 1
Reps 15 15 12 10

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps

Back Day

Bent over row

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight 40 lbs 40 lbs 50 lbs 60 lbs


Week 1
Reps 15 14 13 12
Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps

Lat pull down |)----(|

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight 25 32 32 39
Week 1
Reps 14 12 10 9

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps
Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps

Seated row ( reversed )

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight 27.5 27.5 27.5 32


Week 1
Reps 12 12 12 12

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps
Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps

Pull over machine

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight 30 30 40 40
Week 1
Reps 12 12 10 10

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps
Pull up assisted

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight 52 52 50 47
Week 1
Reps 12 12 10 9

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Week 10

Upper back rowing machine

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight 30 30 40 40
Week 1
Reps 12 12 12 10

Weight
Week 2
Reps
Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps

Gluts extension

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight
Week 1
Reps

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps
Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Shoulders day

Shoulder press

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight 30 lb 40 lb 40 lb 50 lb
Week 1
Reps 14 10 12 9

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps
Weight
Week 9
Reps

Weight
Week 10
Reps

Shoulder press machine N

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight 18 18 18+2 24
Week 1
Reps 12 12 11 9

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps

Cable lateral raise


Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight 12 12 12 12
Week 1
Reps 14 14 14 14

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps

Cable face pull

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight
Week 1
Reps

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps

Shrugs S.M

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight 30 30 30 35
Week 1
Reps 12 12 12 10

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps

Legs day

Squat

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight 10 10 15 15
Week 1
Reps

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps

Leg pres

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight 20 20 30 40
Week 1
Reps

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps
Legs extension

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight 32 32 34 39
Week 1
Reps

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps

Seated Legs curl

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight 27 32 39 39
Week 1
Reps

Weight
Week 2
Reps
Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps

Inner thigh machine

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight
Week 1
Reps

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps
Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps

Seated calfs

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight
Week 1
Reps

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps
Weight
Week 9
Reps

Weight
Week 10
Reps

Standing calfs

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight
Week 1
Reps

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps

Arms day
Cable curl

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight
Week 1
Reps

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps

EZ. Bar curl

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight
Week 1
Reps

Weight
Week 2
Reps
Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps

Precher machine

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight
Week 1
Reps

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps
Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps

EZ. Skull crusher

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight
Week 1
Reps

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps
Weight
Week 9
Reps

Weight
Week 10
Reps

Dumbbell over head

Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight
Week 1
Reps

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps

Triceps push down


Weeks Sets Set 1 Set 2 Set 3 Set 4

Weight
Week 1
Reps

Weight
Week 2
Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps

ABS.

ABS. machine

Weeks Sets Set 1 Set 2 Set 3

Weight
Week 1
Reps

Weight
Week 2 Reps

Weight
Week 3
Reps

Weight
Week 4
Reps

Weight
Week 5
Reps

Weight
Week 6
Reps

Weight
Week 7
Reps

Weight
Week 8
Reps

Weight
Week 9
Reps

Weight
Week 10
Reps

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