Workout Split

**Workout Split** is a comprehensive 12-week training program designed to sculpt and strengthen your physique through a variety of targeted workouts. With 48 sessions spread across the week, you'll engage in a balanced mix of compound and isolation exercises that cater to all experience levels, from novice to advanced. Each workout lasts approximately 60 minutes, ensuring an efficient yet effective training experience that focuses on bodybuilding and muscle sculpting. Equip yourself with access to a full gym and get ready to transform your body!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Pull-Up (Bodyweight)

Wide Grip Lat Pulldown

Seated Wide-Grip Row (Cable)

Standing Pullover (Cable)

Tricep Rope Push Down (Cable)

Dip (Bodyweight)

Skull Crusher (Barbell)

Back & Tri’s

Squat (Barbell)

Seated Hamstring Curl

Leg Extension

Single Leg Calf Raise (Bodyweight)

Cable Crunch

Legs & Abs

If you have time throw in Biceps, as you don’t have them again for a bit

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Chest Fly (Cable)

V-Handle Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Rear Delt Fly (Cable)

Shoulders, Chest & Tri’s

Wrist Curls

Reverse Wrist Curl (Barbell)

Seated Dumbbell Curl

Preacher Curl (EZ Bar)

Hammer Curl (Dumbbell)

Chest Fly (Machine)

Neck Curl

Accessory Day

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