Sallie’s Split is an 8-week program designed to sculpt and strengthen your upper and lower body through a focused 5-day split routine. Each session targets specific muscle groups, ensuring a balanced approach to building strength and muscle definition. With a mix of dumbbell, cable, and machine exercises, you'll engage in effective movements like the Seated Shoulder Press and Hip Thrust to maximize your gains. Get ready to challenge yourself and see real results as you commit to this comprehensive training plan!

Sallie’s Split

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Seated Shoulder Press (Dumbbell)

Tricep Extension (Cable)

Single Arm Cross Over

Chest Fly (Machine)

Rear Delt Fly (Cable)

Lateral Raise (Dumbbell)

Face Pull

Shoulders & Tris

Hip Thrust (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Goblet Squat

Leg Extension

Calf Raise (Bodyweight)

Glute Kickback (Cable)

Quads & Glutes

Pull-Up (Assisted)

Lat Pulldown (Single Arm)

Chest Supported Row (Dumbbell)

Middle Back Supported Rows

Lat Pullover 

Hammer Curl (Dumbbell)

Incline Bicep Curls

Back & Bis

Romanian Deadlift (Dumbbell)

Glute Focused RDL

Step-Up (Weighted)

Hamstring Curl

Back Extension (Weighted)

Hammies & Glutes

Hip Thrust (Barbell)

Good Morning (Bodyweight)

Reverse Lunge (Dumbbell)

Single Leg Press

Hip Abductor (Machine)

Hip Adductor (Machine)

Glutes

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