Athlete Split

Upper/Lower athletic split developed to gain power, strength, and muscle.

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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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Overhead Press (Barbell)

Tricep Extension (Cable)

Dip (Weighted)

Ab Wheel

Leg Kicks

Upper and Abs

Power Clean

Squat (Barbell)

Single Leg Press

Hamstring Curl

Seated Row (Cable)

Lunge (Dumbbell)

Box Jump

Lateral Box Jump

Hammer Curl

Lower and Forearms

Incline Bench Press (Barbell)

Rear Delt Fly (Machine)

Power Shrug

Skull Crusher (Dumbbell)

Plank

Hang Clean

Bulgarian Split Squat (Dumbbell)

Leg Extension

Standing Calf Raise

Hip Band Stretch

Romanian Deadlift (Barbell)

Pull-Up (Bodyweight)

Bicep Curl (EZ Bar)

Medicine Ball Floor Throw And Hip Toss

Vertical Jump

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