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Workout Plan

5 Days Spilt Workout Plan
Exercise   Sets   Rep Range  
 
Day 1 – Quadriceps, Abdominals  
Squats 4 12-15
Leg Press     3 12-20
Hack Squats 3 12-15
Crunches 2 12-20
Hanging Leg Raises 2 12-20
Day 2 – Chest, Calves
Incline Barbell Bench Press or Incline Bench Press on  Machine 3 8-12
Flat Barbell or Dumbbell Press 3 8-12
Wide Grip Dips 2 10-12
Incline Dumbbell Flyes 2 10-12
Standing Calve Raises 3 10-20
Seated Calve Raises 2 12-20
Day 3 – Back, Abdominals  
Dead Lifts 4 8-12
Lat Pull Downs to the Upper Chest 3 8-12
T/Bar or Bent Over Barbell Rows 2 10-12
One Arm Dumbbell Rows 2 10-12
Crunches 2 12-20
Hanging Leg Raises 2 12-20
Day 4 – Shoulders, Hamstrings  
Overhead Barbell or Dumbbell Press 3 12-15
Dumbbell Side Raises 3 12-20
Bent Over Dumbbell Lateral Raises 3 12-15
Dumbbell or Barbell Shrugs 3 12-20
Leg Curls Super Setted with Stiff Leg Dead Lifts 4 12-20
Day 5 – Biceps, Triceps, Calves  
Barbell Curls 3 10-15
Standing or Seated Alternate Dumbbell Curls 2 8-12
Hammer Curls 2 8-12
Close Grip Bench Press 3 10-15
Lying Overhead Extensions with an EZ Bar (Skull Crushers) 2 10-12
Tricep Pushdowns 2 10-15
Calve Raises on Leg Press Machine 3 12-20
Seated Calve Raises 2 10-15
4 Days Spilt Workout Plan
Exercise           Sets   Rep Range
Day 1 – Chest, Biceps, Abdominals
Incline Bench Press 4 10-12
Incline Flyes 4 10-12
Dips 2 10-12
Barbell Curls 4 10-15
Preacher Curls 3 10-12
Concentration Curls 2 10-12
Crunches 4 10-12
Day 2 – Quadriceps, Hamstrings, Calves
Squats 5 8-12
Leg Press 4 10-12
Leg Extensions 3 10-12
Stiff Leg Deadlifts Super Setted with Leg Curls 4 10-20
Standing Calve Raises 5 12-20
Day 3 – Back, Traps, Abdominals
Bent Over Dumbbell Rows 4 8-12
T-bar rows 4 10-12
Lat Pulldowns 4 10-12
Dumbbell Shrugs 4 12-20
Hanging leg raises 4 12-20
Day 4 – Shoulders, Triceps, Calves
Seated Smith Machine Overhead Press 4 12-15
Seated Dumbbell Presses 3 12-20
Side Laterals 3 12-15
Close Grip Bench Press 4 12-20
Seated Calf Raises 5 12-20
3 Days Spilt Workout Plan
Exercise           Sets   Rep Range
Day 1 – Chest, Front Deltoids & Triceps  
Incline Barbell Bench Press or Incline Bench Press on the  Machine 4 10-12
Flat Barbell or Dumbbell Press 3 10-12
Machine Shoulder Press or Overhead Dumbbell Press 3 10-15
Dumbbell Side Raises or Machine Side Raises 3 10-12
Triceps Pushdowns 3 10-12
Lying overhead Extensions with an EZ Bar (Skull Crushers) 2 10-12
Day 2 – Quadriceps, Hamstrings, Calves & Abdominals
Smith Machine Squats 4 10-15
Leg Press 4 12-20
Leg Curls 4 8-12
Standing Calve Raises 3 10-20
Seated Calve Raises 2 12-20
Crunches 2 12-21
Hanging Leg Raises 2 12-22
Day 3 – Back, Rear Deltoids, Trapesius & Biceps
Lat Pull Downs to the Upper Chest 4 8-12
T/Bar or One Arm Dumbbell Rows 3 10-12
Bent Over Dumbbell Lateral Raises or Machine Rear Laterals 3 10-15
Dumbbell Shrugs 2 10-15
Barbell Curls 3 12-20
Standing or Seated Alternate Dumbbell Curls 2 12-20

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