Excelsior program!

by Callum D.

51 athletes joined

Program Description

This program is a 8 day split that includes an upper, lower, and arms day. So 3 days on and 1 off. A split made by a good friend of mine with excercise selection for those who are fans of GVS,NH,BOM,and Alex Leonidas. Please support me Dumbcalidude dude on Instagram and Youtube. Thanks to the great Croissantrophy as well!

Program Overview

Level

Novice, Intermediate

Goal

Bodybuilding, Bodyweight Fitness

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

80 minutes

Created

Jan 01, 2024 12:06

Last Edited

Jun 25, 2024 04:59

Day 1

Overhead Press (Barbell)

3 Sets

6-10 Reps

@8.5

Pull-Up (Bodyweight)

3 Sets

5-10 Reps

@10

Bench Press (Dumbbell)

3 Sets

5-8 Reps

Kroc Row

3 Sets

8-12 Reps

@10

Ring Push Up

3 Sets

8-15 Reps

@10

Hammer Curl

3 Sets

8-12 Reps

@10

Tricep Extension (Cable)

3 Sets

8-12 Reps

@10

Lateral Raise (Dumbbell)

3 Sets

10-15 Reps

@10

Preacher Curl (Dumbbell)

3 Sets

8-12 Reps

@10

Day 2

Squat (Barbell)

3 Sets

5-8 Reps

Romanian Deadlift (Barbell)

1 Set

2 Sets

6-10 Reps

Sissy Squat

3 Sets

10-20 Reps

@10

Leg Curl

3 Sets

8-12 Reps

@10

Neck Curl

3 Sets

15-20 Reps

Sit Up

3 Sets

AMRAP

@10

Day 3

Dip (Bodyweight)

3 Sets

6-10 Reps

@10

Chin-Up (Bodyweight)

3 Sets

5-10 Reps

@10

V-Handle Tricep Pushdown (Cable)

3 Sets

8-12 Reps

@10

Preacher Curl (Barbell)

3 Sets

8-12 Reps

@10

Tricep Extension (Cable)

3 Sets

8-12 Reps

@10

Rear Delt Fly (Dumbbell)

3 Sets

10-15 Reps

@10

Inverted Row

3 Sets

AMRAP

@10

Lateral Raise (Cable)

3 Sets

10-15 Reps

@10

Day 4

Incline Bench Press (Dumbbell)

3 Sets

6-10 Reps

Chest Supported Row (Dumbbell)

3 Sets

8-12 Reps

@10

Seated Overhead Press (Dumbbell)

3 Sets

8-12 Reps

Pull-Up (Bodyweight)

3 Sets

5-10 Reps

@10

Ring Push Up

3 Sets

AMRAP

@10

Hammer Curl

3 Sets

8-12 Reps

@10

Tricep Extension (Barbell)

3 Sets

8-12 Reps

@10

Lateral Raise (Cable)

3 Sets

10-15 Reps

@10

Bicep Curl (EZ Bar)

3 Sets

8-12 Reps

@10

Day 5

Good Morning

2 Sets

6-10 Reps

Front Squat (Barbell)

2 Sets

5-8 Reps

Leg Extension

3 Sets

8-12 Reps

@10

Leg Curl

3 Sets

8-12 Reps

@10

Neck Extension

3 Sets

15-20 Reps

Leg Raise (Captain's Chair)

3 Sets

AMRAP

@10

Day 6

Dip (Bodyweight)

3 Sets

6-10 Reps

@10

Chin-Up (Bodyweight)

3 Sets

5-10 Reps

@10

V-Handle Tricep Pushdown (Cable)

3 Sets

8-12 Reps

@10

Bicep Curl (Dumbbell)

3 Sets

8-12 Reps

@10

Tricep Extension (Cable)

3 Sets

8-12 Reps

@10

Y Raise

3 Sets

10-15 Reps

@10

Inverted Row

3 Sets

AMRAP

@10

Lateral Raise (Cable)

3 Sets

10-15 Reps

@10