Bro spilt at home (kickboxing in mind)

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

for your workouts to be focused on hypertrophy do more reps slow and controlled, 10-20 reps FULL ROM

Incline Chest Fly (Dumbbell)

Incline Bench Press (Barbell)

Bench Press (Barbell)

Push Up

Skull Crusher

Chest

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Single Leg Romanian Deadlift

Standing Calf Raise

Legs

Face Pull

Upright Row (Barbell)

Front Raise

Rear Delt Fly (Dumbbell)

Lateral Raise (Dumbbell)

Delts 

Seated Dumbbell Curl

Bicep Curl (Dumbbell)

Preacher Curl (Dumbbell)

Tricep Extension (Dumbbell)

Dip (Bodyweight)

Arms

Pull-Up (Bodyweight)

Pullover (Dumbbell)

Bent Over Row (Barbell)

Shrug (Barbell)

Pendlay Row

Back

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