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Bro spilt at home (kickboxing in mind)
by Ibrahim K.
43 athletes joined
Program Description
This program is multipurpose. I, the creator of the program made this program with the intent to help me maintain and make new gains as I continue to progress on my kickboxing journey. The program is structured in a way to allow you to keep enjoying your weight lifting sessions, while making significant gains, and not to tamper with your mma or other combat sports progressions. With this split, I gave myself 3 days where I can have full kickboxing sessions with sparring once a week. You can fit your kickboxing or boxing sessions on Monday, with chest, and Saturday, with back, and Sunday, where it is the kickboxing standalone, Sunday can be used as your sparring day. (Kickboxing and boxing mainly uses your legs, shoulders and abs, that’s why working chest and back on your kickboxing days isn’t too troublesome). If you so desire, you can even add a fourth kickboxing day, on your rest day on Friday. The split is as follows: Monday-chest Tuesday- legs Wednesday - shoulders Thursday -arms Friday - rest Saturday - back Sunday- rest / kickboxing. Feel free to completely disregard the kickboxing aspect if that does not interest you. This program will still allow you to make significant change to your body and add mass even if kickboxing isn’t on your priority list.
Program Overview
Level
Novice
Goal
Bodybuilding, Muscle & Sculpting, Athletics
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
70 minutes
Created
Jan 13, 2024 12:59
Last Edited
Jun 12, 2024 12:30
down_app
Week 1
1 / 8 Weeks
Day 1
1
Incline Chest Fly (Dumbbell)
3 Sets
10-20 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
10-20 Reps
@10
3
Bench Press (Barbell)
2 Sets
10-20 Reps
@10
4
Push Up
2 Sets
8-16 Reps
@10
5
Skull Crusher
1 Set
10-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
10-20 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10-20 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
10-20 Reps
@10
4
Single Leg Romanian Deadlift
2 Sets
10-20 Reps
@10
5
Standing Calf Raise
3 Sets
10-20 Reps
@10
Day 3
1
Face Pull
3 Sets
10-20 Reps
@10
2
Upright Row (Barbell)
3 Sets
10-20 Reps
@10
3
Front Raise
3 Sets
10-20 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
Day 4
1
Seated Dumbbell Curl
3 Sets
10-20 Reps
@10
2
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@10
3
Preacher Curl (Dumbbell)
2 Sets
10-20 Reps
@10
4
Skull Crusher
3 Sets
10-20 Reps
@10
5
Tricep Extension (Dumbbell)
3 Sets
10-20 Reps
@10
6
Dip (Bodyweight)
2 Sets
10-20 Reps
@10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
8-20 Reps
@10
2
Pullover (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bent Over Row (Barbell)
3 Sets
10-20 Reps
@10
4
Shrug (Barbell)
3 Sets
10-20 Reps
@10
5
Pendlay Row
1 Set
10-20 Reps
@10
6
Seated Dumbbell Curl
1 Set
10-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
10-20 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10-20 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
10-20 Reps
@10
4
Single Leg Romanian Deadlift
2 Sets
10-20 Reps
@10
5
Standing Calf Raise
3 Sets
10-20 Reps
@10
Day 3
1
Face Pull
3 Sets
10-20 Reps
@10
2
Upright Row (Barbell)
3 Sets
10-20 Reps
@10
3
Front Raise
3 Sets
10-20 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
8-20 Reps
@10
2
Pullover (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bent Over Row (Barbell)
3 Sets
10-20 Reps
@10
4
Shrug (Barbell)
3 Sets
10-20 Reps
@10
5
Pendlay Row
1 Set
10-20 Reps
@10
6
Seated Dumbbell Curl
1 Set
10-20 Reps
@10
Day 4
1
Skull Crusher
3 Sets
10-20 Reps
@10
2
Tricep Extension (Dumbbell)
3 Sets
10-20 Reps
@10
3
Dip (Bodyweight)
2 Sets
10-20 Reps
@10
4
Seated Dumbbell Curl
3 Sets
10-20 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
10-20 Reps
@10
Day 1
1
Incline Chest Fly (Dumbbell)
3 Sets
10-20 Reps
@10
2
Bench Press (Barbell)
3 Sets
10-20 Reps
@10
3
Incline Bench Press (Barbell)
2 Sets
10-20 Reps
@10
4
Push Up
2 Sets
8-16 Reps
@10
5
Skull Crusher
1 Set
10-20 Reps
@10
Day 1
1
Incline Chest Fly (Dumbbell)
3 Sets
10-20 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
10-20 Reps
@10
3
Bench Press (Barbell)
2 Sets
10-20 Reps
@10
4
Push Up
2 Sets
8-16 Reps
@10
5
Skull Crusher
1 Set
10-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
10-20 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10-20 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
10-20 Reps
@10
4
Single Leg Romanian Deadlift
2 Sets
10-20 Reps
@10
5
Standing Calf Raise
3 Sets
10-20 Reps
@10
Day 3
1
Face Pull
3 Sets
10-20 Reps
@10
2
Upright Row (Barbell)
3 Sets
10-20 Reps
@10
3
Front Raise
3 Sets
10-20 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
Day 4
1
Seated Dumbbell Curl
3 Sets
10-20 Reps
@10
2
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@10
3
Preacher Curl (Dumbbell)
2 Sets
10-20 Reps
@10
4
Skull Crusher
3 Sets
10-20 Reps
@10
5
Tricep Extension (Dumbbell)
3 Sets
10-20 Reps
@10
6
Dip (Bodyweight)
2 Sets
10-20 Reps
@10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
8-20 Reps
@10
2
Pullover (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bent Over Row (Barbell)
3 Sets
10-20 Reps
@10
4
Shrug (Barbell)
3 Sets
10-20 Reps
@10
5
Pendlay Row
1 Set
10-20 Reps
@10
6
Seated Dumbbell Curl
1 Set
10-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
10-20 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10-20 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
10-20 Reps
@10
4
Single Leg Romanian Deadlift
2 Sets
10-20 Reps
@10
5
Standing Calf Raise
3 Sets
10-20 Reps
@10
Day 3
1
Face Pull
3 Sets
10-20 Reps
@10
2
Upright Row (Barbell)
3 Sets
10-20 Reps
@10
3
Front Raise
3 Sets
10-20 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
Day 4
1
Skull Crusher
3 Sets
10-20 Reps
@10
2
Tricep Extension (Dumbbell)
3 Sets
10-20 Reps
@10
3
Dip (Bodyweight)
2 Sets
10-20 Reps
@10
4
Seated Dumbbell Curl
3 Sets
10-20 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
10-20 Reps
@10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
8-20 Reps
@10
2
Pullover (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bent Over Row (Barbell)
3 Sets
10-20 Reps
@10
4
Shrug (Barbell)
3 Sets
10-20 Reps
@10
5
Pendlay Row
1 Set
10-20 Reps
@10
6
Seated Dumbbell Curl
1 Set
10-20 Reps
@10
Day 1
1
Incline Chest Fly (Dumbbell)
3 Sets
10-20 Reps
@10
2
Bench Press (Barbell)
3 Sets
10-20 Reps
@10
3
Incline Bench Press (Barbell)
2 Sets
10-20 Reps
@10
4
Push Up
2 Sets
8-16 Reps
@10
5
Skull Crusher
1 Set
10-20 Reps
@10
Day 1
1
Incline Chest Fly (Dumbbell)
3 Sets
10-20 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
10-20 Reps
@10
3
Bench Press (Barbell)
2 Sets
10-20 Reps
@10
4
Push Up
2 Sets
8-16 Reps
@10
5
Skull Crusher
1 Set
10-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
10-20 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10-20 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
10-20 Reps
@10
4
Single Leg Romanian Deadlift
2 Sets
10-20 Reps
@10
5
Standing Calf Raise
3 Sets
10-20 Reps
@10
Day 3
1
Face Pull
3 Sets
10-20 Reps
@10
2
Upright Row (Barbell)
3 Sets
10-20 Reps
@10
3
Front Raise
3 Sets
10-20 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
Day 4
1
Seated Dumbbell Curl
3 Sets
10-20 Reps
@10
2
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@10
3
Preacher Curl (Dumbbell)
2 Sets
10-20 Reps
@10
4
Skull Crusher
3 Sets
10-20 Reps
@10
5
Tricep Extension (Dumbbell)
3 Sets
10-20 Reps
@10
6
Dip (Bodyweight)
2 Sets
10-20 Reps
@10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
8-20 Reps
@10
2
Pullover (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bent Over Row (Barbell)
3 Sets
10-20 Reps
@10
4
Shrug (Barbell)
3 Sets
10-20 Reps
@10
5
Pendlay Row
1 Set
10-20 Reps
@10
6
Seated Dumbbell Curl
1 Set
10-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
10-20 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10-20 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
10-20 Reps
@10
4
Single Leg Romanian Deadlift
2 Sets
10-20 Reps
@10
5
Standing Calf Raise
3 Sets
10-20 Reps
@10
Day 3
1
Face Pull
3 Sets
10-20 Reps
@10
2
Upright Row (Barbell)
3 Sets
10-20 Reps
@10
3
Front Raise
3 Sets
10-20 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
Day 4
1
Skull Crusher
3 Sets
10-20 Reps
@10
2
Tricep Extension (Dumbbell)
3 Sets
10-20 Reps
@10
3
Dip (Bodyweight)
2 Sets
10-20 Reps
@10
4
Seated Dumbbell Curl
3 Sets
10-20 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
10-20 Reps
@10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
8-20 Reps
@10
2
Pullover (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bent Over Row (Barbell)
3 Sets
10-20 Reps
@10
4
Shrug (Barbell)
3 Sets
10-20 Reps
@10
5
Pendlay Row
1 Set
10-20 Reps
@10
6
Seated Dumbbell Curl
1 Set
10-20 Reps
@10
Day 1
1
Incline Chest Fly (Dumbbell)
3 Sets
10-20 Reps
@10
2
Bench Press (Barbell)
3 Sets
10-20 Reps
@10
3
Incline Bench Press (Barbell)
2 Sets
10-20 Reps
@10
4
Push Up
2 Sets
8-16 Reps
@10
5
Skull Crusher
1 Set
10-20 Reps
@10
Day 1
1
Incline Chest Fly (Dumbbell)
3 Sets
10-20 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
10-20 Reps
@10
3
Bench Press (Barbell)
2 Sets
10-20 Reps
@10
4
Push Up
2 Sets
8-16 Reps
@10
5
Skull Crusher
1 Set
10-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
10-20 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10-20 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
10-20 Reps
@10
4
Single Leg Romanian Deadlift
2 Sets
10-20 Reps
@10
5
Standing Calf Raise
3 Sets
10-20 Reps
@10
Day 3
1
Face Pull
3 Sets
10-20 Reps
@10
2
Upright Row (Barbell)
3 Sets
10-20 Reps
@10
3
Front Raise
3 Sets
10-20 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
Day 4
1
Seated Dumbbell Curl
3 Sets
10-20 Reps
@10
2
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@10
3
Preacher Curl (Dumbbell)
2 Sets
10-20 Reps
@10
4
Skull Crusher
3 Sets
10-20 Reps
@10
5
Tricep Extension (Dumbbell)
3 Sets
10-20 Reps
@10
6
Dip (Bodyweight)
2 Sets
10-20 Reps
@10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
8-20 Reps
@10
2
Pullover (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bent Over Row (Barbell)
3 Sets
10-20 Reps
@10
4
Shrug (Barbell)
3 Sets
10-20 Reps
@10
5
Pendlay Row
1 Set
10-20 Reps
@10
6
Seated Dumbbell Curl
1 Set
10-20 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
10-20 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
10-20 Reps
@10
3
Romanian Deadlift (Barbell)
3 Sets
10-20 Reps
@10
4
Single Leg Romanian Deadlift
2 Sets
10-20 Reps
@10
5
Standing Calf Raise
3 Sets
10-20 Reps
@10
Day 3
1
Face Pull
3 Sets
10-20 Reps
@10
2
Upright Row (Barbell)
3 Sets
10-20 Reps
@10
3
Front Raise
3 Sets
10-20 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
Day 4
1
Skull Crusher
3 Sets
10-20 Reps
@10
2
Tricep Extension (Dumbbell)
3 Sets
10-20 Reps
@10
3
Dip (Bodyweight)
2 Sets
10-20 Reps
@10
4
Seated Dumbbell Curl
3 Sets
10-20 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@10
6
Preacher Curl (Dumbbell)
2 Sets
10-20 Reps
@10
Day 5
1
Pull-Up (Bodyweight)
3 Sets
8-20 Reps
@10
2
Pullover (Dumbbell)
3 Sets
10-20 Reps
@10
3
Bent Over Row (Barbell)
3 Sets
10-20 Reps
@10
4
Shrug (Barbell)
3 Sets
10-20 Reps
@10
5
Pendlay Row
1 Set
10-20 Reps
@10
6
Seated Dumbbell Curl
1 Set
10-20 Reps
@10
Day 1
1
Incline Chest Fly (Dumbbell)
3 Sets
10-20 Reps
@10
2
Bench Press (Barbell)
3 Sets
10-20 Reps
@10
3
Incline Bench Press (Barbell)
2 Sets
10-20 Reps
@10
4
Push Up
2 Sets
8-16 Reps
@10
5
Skull Crusher
1 Set
10-20 Reps
@10