Modified 7-Day Split

To achieve aesthetics and strength simultaneously.

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Week 1

Week 2

Week 3

Week 4

Bench Press (Close Grip)

Bicep Curl (EZ Bar)

Tricep Kickback

Hammer Curl

Tricep Rope Push Down (Cable)

Alternating Dumbbell Curl

French Press

Incline Curl (Dumbbell)

Biceps, Triceps, & Forearms

Hanging Leg Raise

Abs Crunch (Bodyweight)

Oblique Crunch

Russian Twist (Dumbbell)

Ab Roller

Compression Leg Raise

Abs, Hip Flexors, & Obliques

Bench Press (Barbell)

Dip (Weighted)

Sling Shot Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Chest Fly (Cable)

Pec/Trap Complex

Bench Press & Chest

Wide Grip Pull-Up

Scapular Pull-Up

Single Arm Landmine Row

Seal Row

Lat Pulldown

Rear Delt Fly (Cable)

Pullover (Dumbbell)

Upper Back

Seated Shoulder Press (Dumbbell)

Shoulder Press (Machine)

Standing Behind Neck Shoulder Press (Barbell)

Lateral Raise (Dumbbell)

Seated Front Raise

Shoulders

Chest Dips (Cable)

Squat (Barbell)

Leg Press

Bulgarian Split Squat (Dumbbell)

Leg Extension

Reverse Nordic Curl

Squats, Quads, and Calves

Hip Thrust (Barbell)

Sumo Deadlift (Dumbbell)

Lying Leg Curl

Legs

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