6 Week New Workout Split

A split of upper body and lower body compound exercises for a complete full body workout to be done 4 times a week. This is a basic straightforward program to acclimate the entire body to weight training. This is great for prepping for a more advanced level, greater volume program following its completion.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Sled Pull

Lat Pulldown

Seated Row (Machine)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Overhead Press (Dumbbell)

Front Raise

Back Extension

Calf Raise (Bodyweight)

Tibialis Raise

Split Squat (Dumbbell)

Belt Squat

Single Leg Calf Raise (Weighted)

Hip Thrust (Machine)

Abs Crunch (Bodyweight)

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