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Intermediate Gentleman Split
by Daniel G.
Program Description
Maximum gains on a gentleman split
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jul 02, 2024 03:58
Last Edited
Jul 15, 2024 06:31
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Week 1
1 / 12 Weeks
Day 5
1A
Squat (Smith Machine)
4 Sets
8-10 Reps
1B
Power Shrug
3 Sets
12-15 Reps
2A
Calf Raise (Leg Press)
3 Sets
15-20 Reps
2B
Romanian Deadlift (Dumbbell)
4 Sets
6-12 Reps
3A
Lateral Raise (Cable)
3 Sets
10-20 Reps
3B
Cable Forearm Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
10-15 Reps
Day 2
1
Skater Hop
1 Set
Day 3
1A
Pullover (Dumbbell)
4 Sets
8-12 Reps
1B
Seated Overhead Press (Dumbbell)
3 Sets
6-12 Reps
2A
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
2B
JM Press (Smith Machine)
3 Sets
6-12 Reps
3A
Hammer Curl
3 Sets
6-12 Reps
3B
Y Raise
3 Sets
10-15 Reps
4A
Lateral Raise (Cable)
3 Sets
10-15 Reps
Day 1
1A
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
1B
Chest Fly (Cable)
4 Sets
10-15 Reps
2A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
2B
Lateral Raise (Cable)
3 Sets
10-15 Reps
3A
Dumbbell Row
3 Sets
8-12 Reps
3B
Alternating Dumbbell Curl
3 Sets
6-12 Reps
Day 4
1A
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
1B
Bench Press (Dumbbell)
4 Sets
8-12 Reps
2A
Kroc Row
3 Sets
8-12 Reps
2B
Pull-Up (Weighted)
4 Sets
6-15 Reps
3A
Bicep Curl (Cable)
3 Sets
8-12 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps