TRAINING PROGRAM
Trainee: Split:
Daniel Aridi Push/Pull/legs | Upper Lower
Program date: 10-3-2025
Day 1:
Push
Nu Exercise Reps Sets Rest Last week Today’s
mbe Time weight/re weight/
r (mins) ps reps
One Incline 6-12 3 3-4
dumbbell
Chest Press
Two Chest machine 7-12 3 3
press
(upper chest
focused)
Thr Cable lateral 8-13 3 2-3
ee raises
(with straps)
Fou Triceps 8-13 3 2-3
r pushdown
(V-handle)
Five Cable triceps 7-12 2 2-3
overhead
(V handle or
EZ-bar)
Day 2:
Pull
Nu Exercise Reps Sets Rest Last week Today’s
mbe Time weight/re weight/
r (mins) ps reps
One Lats pulldown 6-12 3 2-3
OR
Pull-ups
(weighted if
possible)
(shoulder
width)
Two Cable Rear delt 8-14 3 2-3
fly
Thre Single arm
e back rows
8-12 3 2-3
machine
Four EZ-bar cable 8-12 3 2-3
biceps curls
Five Single arm 7-12 2 2-3
dumbbell
preacher curls
Day 3:
Legs X ABS
Num Exercise Reps Sets Rest Last week Today’s
ber Time weight/re weight/
(mins) ps reps
One Squats (full 3
knee flexion) (2sets
8-15 2-3
are
deadly)
Two Abductors
8-12 3 2-3
Machine
Thre Leg extension
8-14 3 2-3
e
Four Leg Press 10-13 2 2-3
Five ABS Super set:
Hanging
Leg
raises
2-3 mins
Abs
between
Cable 13-20 3
each
Crunche
superset
s
Planks
Day 5:
Upper
Num Exercise Rep Sets Rest Last week Today’s
ber s Time weight/reps weight/reps
(mins)
One Bench
press
(paused 6-12 2 3
every other
week)
Two Dumbbell
Shoulder 6-12 2 3
Press
Thre pec deck
e fly machine 10-
2 2-3
(Stretch 13
Focused)
Four Wide T-bar
6-12 3 2-3
rows
Five Dumbbell
lateral
8-12 2 2-3
raises
(drop sets)
Six Cable
triceps
8-12 3 2-3
pushdowns
(long rope)
Seve Incline
n Biceps 8-12 2 2-3
Curls
Day 6:
Lower X Forearms
Num Exercise Reps Sets Rest Time Last week Today’s
ber (mins) weight/rep weight/
s reps
One Leg Curls 8-12 3 3
Two Leg extension 7-14 2 2-3
Thre RDLs
6-12 3 2-3
e
Four Standing Calf
10-15 3 2
raises
Five Romanian
Chair 12-13 3 2
(lower Back)
Six Superset:
Farmer
walks
(with
plate)
Rope
hamme
r curls
Flat bar
10-13 2 2-3
cable
behind
the
back
forearm
's curls
Note:
_1_ Make sure to warm up before starting (rotator cuff)
_2_You start your next set when you think you’re ready
(mentally and physically)
_3_Don’t apply strictly to the number of reps (train closer till
failure)
_4_Days 4 and 7 better be a rest day
_5_ Enjoyyy!!!