DEMON TIME [5 DAY DEMON SPLIT]

Unleash your inner beast with the DEMON TIME 5-Day Split, a comprehensive 12-week program designed to sculpt and strengthen your entire body. This intense routine targets arms, chest, back, legs, and abs through a mix of compound and isolation exercises, ensuring balanced development and maximum gains. With five training days each week, you'll push your limits and build muscle using a full gym's worth of equipment. Get ready to transform your physique and dominate your fitness goals!

This program focuses on the arms and lower lats for thickness and aesthetics also correcting imbalances.

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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

Single Arm Pushdown

Overhead Tricep Extension (Cable)

Face Pull

Bicep Curl (Barbell)

Incline Bench Press (Smith Machine)

Hammer Curl

Arms + Chest

Trap Bar Deadlift

Barbell Row

Lat Pulldown (Close Grip)

Single Arm Machine Row

Chin-Up (Bodyweight)

Lu Raise

Banded Neck Rotations

Back

Squat (Barbell)

Leg Press

Leg Extension

Standing Calf Raise

Hanging Leg Raise

Dragon Flag

Legs + Abs

Dip (Weighted)

Bicep Curl (Dumbbell)

JM Press (Smith Machine)

French Press

Incline Chest Fly (Dumbbell)

Arms + Chest 2

Front Squat (Barbell)

Back Extension (Weighted)

Good Morning

Decline Crunch (Weighted)

Legs + Abs 2

Wide Grip Pull-Up

Single Arm Cable Hammer Curl

Walking Lunge (Dumbbell)

Machine Preacher Curl

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