Mar 30 (edited) in General
10 Workout Plans (temporary)
The 10 workout plans will be in the classroom section soon. I will be putting it with the courses that will be released soon.
List of Things that will be in the classroom section
Mindset for success
10 workout plans
Creating Your Personalized Workout Plan
Nutrition Basics
Technique guides for every exercise I can think of
The split I have been doing for 2 years
Chest & Side Delt
Incline Barbell- 3 sets of 6-8
Chest Press Machine - 3 sets of 10-12
Cable Fly's- 3 sets of 12-15
Machine Lateral Raises- 5 sets of 10-15
Back Day
Pull-ups/Lat Pull Downs- 3 sets of 10-12
Straight Arm Pull Downs- 3 sets of 10-12
Cable Rows- 4 sets of 8-10
Rear Delt Fly's- 5 sets of 10-15
Arms
Barbell Curls- 3 sets of 8-10
Dumbbell Curls- 3 sets of 10-12
Machine Preacher Curls/Cable Curls- 3 sets of 10-12
Triceps Push Downs- 3 sets of 8-10
Dips- 3 sets of 8-10
Dumbbell Overhead Extensions- 3 sets of 10-12
Legs
Barbell Squats/Hack squat- 3 sets up 6-8
Leg Press- 3 sets of 10-12
Romanian Dead Lifts- 2 sets of 10-12
Hamstring Curls- 2 sets of 10-12
My split before my current one
(I don't remember my exercises, so i just put something similar)
Day 1: Chest and Biceps
Barbell Bench Press - 4 sets of 6-8 reps
Incline Dumbbell Press - 4 sets of 8-10 reps
Chest Flyes - 3 sets of 10-12 reps
Dumbbell Hammer Curls - 4 sets of 8-10 reps
Barbell Curls - 3 sets of 10-12 reps
Cable Bicep Curls - 3 sets of 10-12 reps
Day 2: Back and Triceps
Pull Downs- 4 sets of 6-8 reps
Straight Arm Pull Downs - 4 sets to failure
Bent Over Barbell Rows - 4 sets of 8-10 reps
Close Grip Bench Press - 4 sets of 6-8 reps
Tricep Pushdowns - 3 sets of 10-12 reps
Skull Crushers - 3 sets of 10-12 reps
Day 3: Shoulders
Shoulder Press - 4 sets of 6-8 reps
Dumbbell Lateral Raises - 4 sets of 10-12 reps
Rear Delt Flyes - 4 sets of 10-12 reps
Shrugs - 4 sets of 10-12 reps
Barbell Upright Rows - 3 sets of 10-12 reps
Day 4: Legs
Squats - 4 sets of 6-8 reps
Leg Press - 4 sets of 8-10 reps
Romanian Deadlifts - 3 sets of 8-10 reps
Leg Extensions - 3 sets of 10-12 reps
Seated Calf Raises - 4 sets of 12-15 reps
Standing Calf Raises - 4 sets of 12-15 reps
3 Day PPL
Push Day:
Bench Press - 4 sets of 6-8 reps
Incline Dumbbell Press - 3 sets of 8-10 reps
Overhead Shoulder Press (Dumbbell or Barbell) - 3 sets of 8-10 reps
Lateral Raises - 3 sets of 12-15 reps
Tricep Pushdowns - 3 sets of 10-12 reps
Tricep Dips - 3 sets of 10-12 reps
Pull Day:
Pull-Ups or Lat Pulldowns - 3 sets of 10-12 reps
Barbell Rows - 4 sets of 6-8 reps
Cable Rows - 3 sets of 10-12
Rear Delt Fly's - 3 sets of 12-15 reps
Hammer Curls - 3 sets of 10-12 reps
Bicep Curls (Barbell or Dumbbell) - 3 sets of 8-10 reps
Leg Day:
Calf Raises - 4 sets of 12-15 reps
Squats - 4 sets of 6-8 reps
Romanian Deadlifts - 3 sets of 8-10 reps
Leg Press - 3 sets of 10-12 reps
Leg Curls - 3 sets of 10-12 reps
Lunges (Dumbbell or Barbell) - 3 sets of 10 reps per leg
6 Day PPL
Day 1: Push (Strength Focus)
Barbell Bench Press - 4 sets of 5 reps
Overhead Press (Barbell) - 4 sets of 6 reps
Weighted Dips - 3 sets of 6-8 reps
Close-Grip Bench Press - 3 sets of 6 reps
Day 2: Pull (Strength Focus)
Deadlifts - 4 sets of 5 reps
Pull-Ups (Weighted if possible) - 4 sets of 6 reps
Bent Over Rows (Barbell) - 3 sets of 5 reps
Face Pulls - 3 sets of 12 reps
Day 3: Legs (Strength Focus)
Squats - 5 sets of 5 reps
Romanian Deadlifts - 4 sets of 6 reps
Leg Press - 3 sets of 6 reps
Calf Raises (Seated or Standing) - 4 sets of 10 reps
Day 4: Push (Hypertrophy Focus)
Incline Dumbbell Press - 4 sets of 10-12 reps
Dumbbell Flyes - 3 sets of 12 reps
Seated Dumbbell Shoulder Press - 3 sets of 10 reps
Tricep Rope Pushdowns - 3 sets of 12 reps
Overhead Tricep Extension (Dumbbell) - 3 sets of 12 reps
Day 5: Pull (Hypertrophy Focus)
Lat Pulldowns - 4 sets of 10-12 reps
Single-Arm Dumbbell Row - 3 sets of 10 reps per arm
Cable Rows - 3 sets of 12 reps
Hammer Curls - 3 sets of 10 reps
Preacher Curls - 3 sets of 12 reps
Day 6: Legs (Hypertrophy Focus)
Front Squats - 4 sets of 10 reps
Walking Lunges (Dumbbell or Barbell) - 3 sets of 12 reps per leg
Leg Curls - 3 sets of 12 reps
Leg Extensions - 3 sets of 12 reps
Standing Calf Raises - 4 sets of 12 reps
5 Day High Volume Full body
Day 1
Squats- 3 sets of 6 reps
Incline Dumbbell Press- 3 sets of 8
Leg Curls- 3 sets of 10
Lat Pulldowns- 3 sets of 10
Ez Bar Curl- 4 sets of 12
Hanging Leg Raises- 3 sets of 12
Day 2
Bench Press- 3 sets of 8
Cable Flyes- 3 sets of 12
Romanian Deadlift- 3 sets of 10
T-Bar Row- 3 sets of 8
Shoulder Press Machine- 3 sets of 10
Push Downs- 3 sets of 12
Shrugs- 3 sets of 10
Day 3
Pull ups- 3 sets of 12
Dumbbell Rows-3 sets of 10
Leg Press- 3 sets of 8
Calf Raises- 3 sets of 15
Upright Rows- 3 sets of 12
Hammer Curls- 4 sets of 12
Chest Press Machine- 3 sets of 10
Day 4
Deadlift- 3 sets of 6
Dips- 3 sets of 10
Leg Curls- 3 sets of 10
Leg Extensions-3 sets of 10
Straight Arm Pulldowns- 3 sets of 10
Lateral Raises- 3 sets of 12
Skull Crushers- 3 sets of 12
Day 5
Over Head Press- 3 sets of 8
Lateral Raise- 3 sets of 12
Cable Row- 3 sets of 10
Hip Abduction Machine- 3 sets of 12
Incline Curls- 4 sets of 12
Crunches- 3 sets of 12
Calf Raises- 3 sets of 15
Classic Bro Split
Day 1: Chest
Barbell Bench Press - 3 sets of 6-8 reps
Incline Dumbbell Press - 3 sets of 8-10 reps
Chest Dips - 3 sets of 8-10 reps
Cable Flyes - 3 sets of 12 reps
Day 2: Back
Pull-Ups - 3 sets of 8-10 reps
Barbell Row - 3 sets of 8-10 reps
Lat Pulldowns - 3 sets of 10-12 reps
Seated Cable Rows - 3 sets of 10-12 reps
Day 3: Rest
Day 4: Shoulders
Shoulder Press (Barbell or Dumbbell) - 3 sets of 6-8 reps
Lateral Raises - 4 sets of 10-12 reps
Rear Delt Flyes - 3 sets of 12-15 reps
Shrugs - 4 sets of 8-10 reps
Day 5: Legs
Squats - 4 sets of 6-8 reps
Romanian Deadlifts - 4 sets of 8-10 reps
Leg Press - 3 sets of 10-12 reps
Leg Curls - 3 sets of 10-12 reps
Calf Raises - 5 sets of 15 reps
Day 6: Arms
Barbell Curls - 4 sets of 8-10 reps
Hammer Curls - 3 sets of 10 reps
Preacher Curls - 3 sets of 10-12 reps
Skull Crushers - 4 sets of 8-10 reps
Tricep Pushdowns - 3 sets of 10 reps
Overhead Tricep Extension (Dumbbell) - 3 sets of 10-12 reps
Day 7: Rest
Arnold Split
Day 1: Chest and Back
Bench Press - 4 sets of 8-12 reps
Incline Dumbbell Press - 4 sets of 8-12 reps
Pull-Ups - 4 sets of 8-12 reps
Bent-Over Rows - 4 sets of 8-12 reps
Dumbbell Flyes - 3 sets of 10-12 reps
Deadlifts - 4 sets of 6-10 reps
Superset: Cable Cross-Overs and Lat Pulldowns - 3 sets of 10-12 reps
Day 2: Shoulders and Arms
Seated Barbell Press - 4 sets of 8-12 reps
Lateral Raises - 4 sets of 10-12 reps
Barbell Curls - 4 sets of 8-12 reps
Seated Dumbbell Curls - 4 sets of 8-12 reps
Close-Grip Bench Press - 4 sets of 8-12 reps
Skull Crushers - 4 sets of 8-12 reps
Superset: Dumbbell Curls and Tricep Dips - 3 sets of 10-12 reps
Day 3: Legs and Lower Back
Squats - 4 sets of 8-12 reps
Leg Press - 4 sets of 10-12 reps
Lunges - 3 sets of 10 reps per leg
Stiff-Legged Deadlifts - 4 sets of 8-10 reps
Standing Calf Raises - 4 sets of 12-15 reps
Seated Calf Raises - 4 sets of 12-15 reps
Day 4: Rest or Active Recovery
Day 5: Repeat Day 1 (Chest and Back) with Variations
- Consider swapping some exercises for variations (e.g., Dumbbell Bench Press instead of Barbell) or adjusting the order.
Day 6: Repeat Day 2 (Shoulders and Arms) with Variations
- Incorporate different movements or alter the sequence
Day 7: Repeat Day 3 (Legs and Lower Back) with Variations
- Adjust exercises, introducing new leg movements or focusing on areas that need more work.
4 Day Upper/Lower Split
Upper Body Day 1:
Barbell Bench Press - 4 sets of 6-8 reps
Bent Over Rows - 4 sets of 6-8 reps
Dumbbell Shoulder Press - 3 sets of 8-10 reps
Pull-Ups or Lat Pulldowns - 3 sets of 8-10 reps
Incline Dumbbell Flyes - 3 sets of 10-12 reps
Barbell Bicep Curls - 3 sets of 10-12 reps
Skull Crushers - 3 sets of 10-12 reps
Lower Body Day 2:
Squats - 4 sets of 6-8 reps
Romanian Deadlifts - 4 sets of 6-8 reps
Leg Press - 3 sets of 8-10 reps
Leg Curl Machine - 3 sets of 10-12 reps
Standing Calf Raises - 4 sets of 12-15 reps
Planks - 3 sets, hold for 30-60 seconds
Upper Body Day 3:
Barbell Overhead Press - 4 sets of 6-8 reps
Weighted Pull-Ups or T-Bar Rows - 4 sets of 6-8 reps
Dumbbell Bench Press - 3 sets of 8-10 reps
Seated Cable Rows - 3 sets of 8-10 reps
Dumbbell Lateral Raises - 3 sets of 10-12 reps
Dumbbell Hammer Curls - 3 sets of 10-12 reps
Tricep Rope Pushdowns - 3 sets of 10-12 reps
Lower Body Day 4:
Deadlifts - 4 sets of 6-8 reps
Front Squats - 4 sets of 6-8 reps
Walking Lunges (Dumbbell or Barbell) - 3 sets of 8-10 reps per leg
Leg Extension Machine - 3 sets of 10-12 reps
Seated Calf Raises - 4 sets of 12-15 reps
Hanging Leg Raises - 3 sets of 10-12 reps
4 Day Upper/Lower Split
Upper Body Day 1:
Barbell Bench Press - 4 sets of 5-8 reps
Pull-Ups - 4 sets of 6-10 reps
Seated Dumbbell Shoulder Press - 3 sets of 8-10 reps
Chest Supported Rows - 3 sets of 8-10 reps
Incline Dumbbell Curl - 3 sets of 10-12 reps
Tricep Dips - 3 sets of 10-12 reps
Lower Body Day 2:
Back Squats - 4 sets of 5-8 reps
Romanian Deadlifts - 4 sets of 6-10 reps
Leg Press - 3 sets of 8-12 reps
Standing Calf Raises - 4 sets of 10-15 reps
Plank - 3 sets, hold for 30-60 seconds
Upper Body Day 3:
Standing Military Press - 4 sets of 5-8 reps
Barbell Rows - 4 sets of 6-10 reps
Incline Bench Press - 3 sets of 8-10 reps
Lat Pulldowns - 3 sets of 8-12 reps
Barbell Curl - 3 sets of 10-12 reps
Skull Crushers - 3 sets of 10-12 reps
Lower Body Day 4:
Deadlifts - 4 sets of 5-8 reps
Front Squats - 4 sets of 6-10 reps
Walking Lunges (Dumbbell or Barbell) - 3 sets of 10 reps per leg
Leg Curl Machine - 3 sets of 8-12 reps
Seated Calf Raises - 4 sets of 12-15 reps
Hanging Leg Raises - 3 sets of 10-15 reps
4 Day Bro Split
Day 1: Chest and Triceps
Incline Barbell Bench Press - 4 sets of 8-12 reps
Flat Dumbbell Bench Press - 4 sets of 8-12 reps
Cable Flyes - 3 sets of 10-12 reps
Dips - 3 sets to failure
Tricep Rope Pushdowns - 3 sets of 10-12 reps
Overhead Dumbbell Tricep Extension - 3 sets of 10-12 reps
Day 2: Back and Biceps
Deadlifts - 4 sets of 6-8 reps
Pull-Ups - 4 sets to failure
Bent Over Barbell Rows - 4 sets of 8-10 reps
Seated Cable Rows - 3 sets of 10-12 reps
Barbell Bicep Curls - 3 sets of 10-12 reps
Preacher Curls - 3 sets of 10-12 reps
Day 3: Legs
Squats - 4 sets of 6-8 reps
Leg Press - 4 sets of 8-10 reps
Romanian Deadlifts - 3 sets of 8-10 reps
Leg Extensions - 3 sets of 10-12 reps
Standing Calf Raises - 5 sets of 12-15 reps
Seated Calf Raises - 5 sets of 12-15 reps
Day 4: Shoulders and Abs
Seated Dumbbell Shoulder Press - 4 sets of 8-12 reps
Lateral Raises - 4 sets of 10-12 reps
Front Plate Raises - 3 sets of 12-15 reps
Rear Delt Flyes - 3 sets of 12-15 reps
Hanging Leg Raises - 4 sets of 12-15 reps
Cable Crunches - 4 sets of 12-15 reps
Day 5: Rest or Active Recovery
Day 6: Repeat Day 1: Chest and Triceps
Day 7: Repeat Day 2: Back and Biceps
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10 Workout Plans (temporary)
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