Split workout for maximum gain

Unleash your potential with this 12-week split workout designed for maximum gains! Committing to five days a week, you'll focus on targeted muscle groups, utilizing a variety of equipment to sculpt your physique. Each session includes a mix of compound and isolation exercises, ensuring balanced development and strength. Get ready to push your limits and achieve the results you've been striving for!

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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 (Smith Machine)

Chest Fly (Dumbbell)

Decline Bench Press (Barbell)

Decline Bench Press (Dumbbell)

Tricep Rope Push Down (Cable)

Skull Crusher (Barbell)

Tricep Kickback

Lat Pulldown

Pull-Up (Bodyweight)

Seated Row (Cable)

Barbell Row

Single Arm Row (Cable)

Bicep Curl (Dumbbell)

Bicep Curl (Barbell)

Spider Curl

Seated Shoulder Press (Dumbbell)

Front Raise

Rear Delt Fly (Dumbbell)

Shrug (Dumbbell)

Face Pull

Reverse Wrist Curl (Barbell)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Squat (Bodyweight)

Lunge (Barbell)

Squat (Barbell)

Leg Extension

Leg Press

Lying Leg Curl

Plank

Abs Crunch (Bodyweight)

Incline Bench Press (Barbell)

Chest Fly (Cable)

Incline Chest Fly (Dumbbell)

Pullover (Dumbbell)

Standing Calf Raise

Hanging Leg Raise

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