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EZ Full Body Split
by Issg E.
Program Description
To enhance overall muscle size (hypertrophy) while also improving strength in key exercises. Focus: Building muscle mass Increasing strength in key bodyweight exercises (pull-ups, dips) Maintaining strength in compound lifts (bench press, squat, Romanian deadlift)
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
100 minutes
Created
Jun 04, 2024 10:34
Last Edited
Jun 04, 2024 12:44
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Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@7
2
Squat (Barbell)
2 Sets
4-6 Reps
@7
3
Chin-Up (Weighted)
2 Sets
8-10 Reps
@7
4
Leg Curl
2 Sets
14 Reps
@7
5
Calf Raise (Leg Press)
2 Sets
10-12 Reps
@7
6
Bicep Curl (Cable)
2 Sets
10-15 Reps
@7
7
Cable Crunch
2 Sets
15-20 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
@7
@7
2
Incline Chest Fly (Dumbbell)
2 Sets
15 Reps
@7
3
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@7
5
Lateral Raise (Cable)
2 Sets
15 Reps
@7
6
Tricep Pushdown (Cable)
2 Sets
12 Reps
@7
7
Shrug (Smith Machine)
2 Sets
10 Reps
@7
Day 3
1
Pull-Up (Weighted)
2 Sets
8-10 Reps
@7
2
High Row
2 Sets
15 Reps
@7
3
Squat (Barbell)
2 Sets
4-6 Reps
@7
4
Hanging Leg Raise
1 Set
10-15 Reps
@7
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
@7
6
Seated Dumbbell Curl
2 Sets
10-15 Reps
@7
7
Reverse Bicep Curl (Cable)
2 Sets
15-20 Reps
@7
Day 4
1
Shoulder Press (Machine)
2 Sets
6-8 Reps
@7
2
Dip (Weighted)
2 Sets
10-12 Reps
@7
3
Lateral Raise (Cable)
2 Sets
15-20 Reps
@7
4
Back Extension (Weighted)
2 Sets
15 Reps
@7
5
Leg Extension
2 Sets
12-15 Reps
@7
6
Seated Calf Raise
2 Sets
15 Reps
@7
7
Reverse Fly (Cable)
2 Sets
15 Reps
@7
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@8
2
Squat (Barbell)
2 Sets
4-6 Reps
@8
3
Chin-Up (Weighted)
2 Sets
8-10 Reps
@8
4
Leg Curl
2 Sets
14 Reps
@8
5
Calf Raise (Leg Press)
2 Sets
10-12 Reps
@8
6
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8
7
Cable Crunch
2 Sets
15-20 Reps
@8
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
@8
@8
2
Incline Chest Fly (Dumbbell)
2 Sets
15 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@8
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
5
Lateral Raise (Cable)
2 Sets
15 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
7
Shrug (Smith Machine)
2 Sets
10 Reps
@8
Day 3
1
Pull-Up (Weighted)
2 Sets
8-10 Reps
@8
2
High Row
2 Sets
15 Reps
@8
3
Squat (Barbell)
2 Sets
4-6 Reps
@8
4
Hanging Leg Raise
1 Set
10-15 Reps
@8
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
@8
6
Seated Dumbbell Curl
2 Sets
10-15 Reps
@8
7
Reverse Bicep Curl (Cable)
2 Sets
15-20 Reps
@8
Day 4
1
Shoulder Press (Machine)
2 Sets
6-8 Reps
@8
2
Dip (Weighted)
2 Sets
10-12 Reps
@8
3
Lateral Raise (Cable)
2 Sets
15-20 Reps
@8
4
Back Extension (Weighted)
2 Sets
15 Reps
@8
5
Leg Extension
2 Sets
12-15 Reps
@8
6
Seated Calf Raise
2 Sets
15 Reps
@8
7
Reverse Fly (Cable)
2 Sets
15 Reps
@7
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@7
2
Squat (Barbell)
2 Sets
4-6 Reps
@7
3
Chin-Up (Weighted)
2 Sets
8-10 Reps
@7
4
Leg Curl
2 Sets
14 Reps
@7
5
Calf Raise (Leg Press)
2 Sets
10-12 Reps
@7
6
Bicep Curl (Cable)
2 Sets
10-15 Reps
@7
7
Cable Crunch
2 Sets
15-20 Reps
@7
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
@9
@9
2
Incline Chest Fly (Dumbbell)
2 Sets
15 Reps
@9
3
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@9
5
Lateral Raise (Cable)
2 Sets
15 Reps
@9
6
Tricep Pushdown (Cable)
2 Sets
12 Reps
@9
7
Shrug (Smith Machine)
2 Sets
10 Reps
@9
Day 3
1
Pull-Up (Weighted)
2 Sets
8-10 Reps
@9
2
High Row
2 Sets
15 Reps
@9
3
Squat (Barbell)
2 Sets
4-6 Reps
@9
4
Hanging Leg Raise
1 Set
10-15 Reps
@9
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
@9
6
Seated Dumbbell Curl
2 Sets
10-15 Reps
@9
7
Reverse Bicep Curl (Cable)
2 Sets
15-20 Reps
@9
Day 4
1
Shoulder Press (Machine)
2 Sets
6-8 Reps
@9
2
Dip (Weighted)
2 Sets
10-12 Reps
@9
3
Lateral Raise (Cable)
2 Sets
15-20 Reps
@9
4
Back Extension (Weighted)
2 Sets
15 Reps
@9
5
Leg Extension
2 Sets
12-15 Reps
@9
6
Seated Calf Raise
2 Sets
15 Reps
@9
7
Reverse Fly (Cable)
2 Sets
15 Reps
@9
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Squat (Barbell)
2 Sets
4-6 Reps
@9
3
Chin-Up (Weighted)
2 Sets
8-10 Reps
@9
4
Leg Curl
2 Sets
14 Reps
@9
5
Calf Raise (Leg Press)
2 Sets
10-12 Reps
@9
6
Bicep Curl (Cable)
2 Sets
10-15 Reps
@9
7
Cable Crunch
2 Sets
15-20 Reps
@9
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
6-8 Reps
@9
@9
2
Incline Chest Fly (Dumbbell)
2 Sets
15 Reps
@9
3
Romanian Deadlift (Barbell)
2 Sets
6 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
12 Reps
@9
5
Lateral Raise (Cable)
2 Sets
15 Reps
@9
6
Tricep Pushdown (Cable)
2 Sets
12 Reps
@9
7
Shrug (Smith Machine)
2 Sets
10 Reps
@9
Day 3
1
Pull-Up (Weighted)
2 Sets
8-10 Reps
@7
2
High Row
2 Sets
15 Reps
@7
3
Squat (Barbell)
2 Sets
4-6 Reps
@7
4
Hanging Leg Raise
1 Set
10-15 Reps
@7
5
Tricep Extension (Cable)
2 Sets
12-15 Reps
@7
6
Seated Dumbbell Curl
2 Sets
10-15 Reps
@7
7
Reverse Bicep Curl (Cable)
2 Sets
15-20 Reps
@7
Day 4
1
Shoulder Press (Machine)
2 Sets
6-8 Reps
@7
2
Dip (Weighted)
2 Sets
10-12 Reps
@7
3
Lateral Raise (Cable)
2 Sets
15-20 Reps
@7
4
Back Extension (Weighted)
2 Sets
15 Reps
@7
5
Leg Extension
2 Sets
12-15 Reps
@7
6
Seated Calf Raise
2 Sets
15 Reps
@7
7
Reverse Fly (Cable)
2 Sets
15 Reps
@7