Transform your physique with this comprehensive 10-week program designed for serious lifters. Featuring a balanced 5-day split, you'll target all major muscle groups six days a week, ensuring optimal strength gains and muscle growth. Each workout is carefully crafted with a mix of compound and isolation exercises, utilizing a full gym setup. Get ready to push your limits, build muscle, and achieve the results you've always wanted!

My 5 days workout split!!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Romanian Deadlift (Barbell)

Sumo Deadlift (Barbell)

Good Morning

Single Leg Romanian Deadlift

Hyperextension

Leg Curl

Leg Press

Glutes + Hamstrimgs 

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Skull Crusher

Tricep Rope Push Down (Cable)

Push Up

Bicep Curl (Barbell)

Chest, Shoulders and Triceps 

Hip Thrust (Barbell)

Glute Bridge (Barbell)

Glute Kickback (Cable)

Goblet Squat

Box Jump

Glutes 

Lat Pulldown

Face Pull

Straight Bar Lat Extension

Chest Supported Row (Dumbbell)

Bicep Curl (Dumbbell)

Hammer Curl

T-Bar Row

Dumbbell Row

Back and biceps 

Bulgarian Split Squat (Dumbbell)

Squat (Barbell)

Sumo Squat

Wall Sit

Leg Extension

Step-Up (Weighted)

Glutes + Quads 

Side Bend (Dumbbell)

Pallof Press

Plank

Hanging Leg Raise

Abs Crunch (Weighted)

Russian Twist (Dumbbell)

Reverse Abs Crunch (Bodyweight)

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