Main Split

Unlock your strength with the Main Split program, a comprehensive 14-week training plan designed for serious lifters. Committing to six days a week, you'll alternate between lower and upper body workouts, focusing on compound and isolation movements to maximize muscle growth and endurance. Each session is meticulously crafted to challenge your limits, featuring exercises like hip thrusts, overhead presses, and Romanian deadlifts. Equip yourself with a full gym and get ready to transform your physique and elevate your performance!

This is a 6-day hypertrophy-focused training program specifically designed to maximize glute and quad development while maintaining overall muscle balance. Built with a smart blend of strength-based compound lifts and glute-focused isolation work, it delivers high-volume stimulation across your lower body, with a strategic emphasis on glute activation, mind-muscle connection, and controlled progressive overload.

Upper body days are designed to enhance shoulder and back aesthetics, ensuring proportional development while supporting your compound lifts with strong, stable posture and core engagement.

Each week includes a dedicated cardio/recovery day to support fat loss, promote active recovery, and improve cardiovascular health without interfering with your muscle-building goals.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Hip Thrust

Reverse Lunges

Romanian Deadlifts

Glute-Biased Leg Press 

Straight Back Kickbacks

Seated Leg Curl

Lower Body

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Overhead Press (Barbell)

Rear Delt Fly (Dumbbell)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Abs Crunch (Machine)

Cardio

Upper Body Push

Bulgarian Split Squat (Barbell)

Squat (Smith Machine)

Leg Press (45 Degrees)

Step-Up (Weighted)

Glute Med Kickback

Standing Calf Raise

Quad-Focused

Stretching

Rest Day

B-Stance Romanian Deadlift (Dumbbell)

Glute Bridge (Dumbbell)

Lying Leg Curl

Pull-Up (Assisted)

Wide Grip Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Dumbbell)

Rear Delt Fly (Cable)

Bicep Curl (Cable)

Hammer Curl (Dumbbell)

Upper Body Pull

1 reviews for Main Split