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Jacked Cat Torso-Limb Split
by jacksonlea
4 athletes joined
Program Description
build some baseline muscle and strength in your apartment or hotel gym! start with a comfortably light weight that you can perform the maximum number of reps for with each set. once you can do 12 good reps without significant form breakdown increase the weight. you’ll probably max out the goblet squats or bench press before anything else, at which point you should increase volume, find a more difficult variation or sign up for a gym membership! please add two days of your preferred cardio each week and consider adding a brief mobility routine before you lift.
Program Overview
Level
Novice, Beginner
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Dumbbell Only
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 14, 2024 04:11
Last Edited
May 08, 2024 02:25
down_app
Week 1
1 / 12 Weeks
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
2A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
2B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Pullover (Dumbbell)
3 Sets
8-12 Reps
3B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Hanging Leg Raise
3 Sets
AMRAP
5A
Incline Curl (Dumbbell)
3 Sets
1 Set
8-15 Reps
10-20 Reps
5B
French Press
3 Sets
1 Set
8-15 Reps
10-20 Reps
Day 1
1A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
1B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
2B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
3
Arnold Press
3 Sets
8-12 Reps
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Hip Thrust (Dumbbell)
3 Sets
8-12 Reps
4A
Incline Curl (Dumbbell)
4 Sets
10-15 Reps
4B
Skull Crusher
3 Sets
1 Set
10-15 Reps
10-20 Reps
5
Plank
3 Sets
0.5-1.5 mins
Day 1
1A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
1B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
2B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
3
Arnold Press
3 Sets
8-12 Reps
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Hanging Leg Raise
3 Sets
AMRAP
5A
Incline Curl (Dumbbell)
3 Sets
1 Set
8-15 Reps
10-20 Reps
5B
French Press
3 Sets
1 Set
8-15 Reps
10-20 Reps
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
2A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
2B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Pullover (Dumbbell)
3 Sets
8-12 Reps
3B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Hip Thrust (Dumbbell)
3 Sets
8-12 Reps
4A
Incline Curl (Dumbbell)
4 Sets
10-15 Reps
4B
Skull Crusher
3 Sets
1 Set
10-15 Reps
10-20 Reps
5
Plank
3 Sets
0.5-1.5 mins
Day 1
1A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
1B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
2B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
3
Arnold Press
3 Sets
8-12 Reps
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Hanging Leg Raise
3 Sets
AMRAP
5A
Incline Curl (Dumbbell)
3 Sets
1 Set
8-15 Reps
10-20 Reps
5B
French Press
3 Sets
1 Set
8-15 Reps
10-20 Reps
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
2A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
2B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Pullover (Dumbbell)
3 Sets
8-12 Reps
3B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Hip Thrust (Dumbbell)
3 Sets
8-12 Reps
4A
Incline Curl (Dumbbell)
4 Sets
10-15 Reps
4B
Skull Crusher
3 Sets
1 Set
10-15 Reps
10-20 Reps
5
Plank
3 Sets
0.5-1.5 mins
Day 1
1A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
1B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
2B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
3
Arnold Press
3 Sets
8-12 Reps
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Hanging Leg Raise
3 Sets
AMRAP
5A
Incline Curl (Dumbbell)
3 Sets
1 Set
8-15 Reps
10-20 Reps
5B
French Press
3 Sets
1 Set
8-15 Reps
10-20 Reps
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
2A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
2B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Pullover (Dumbbell)
3 Sets
8-12 Reps
3B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Hip Thrust (Dumbbell)
3 Sets
8-12 Reps
4A
Incline Curl (Dumbbell)
4 Sets
10-15 Reps
4B
Skull Crusher
3 Sets
1 Set
10-15 Reps
10-20 Reps
5
Plank
3 Sets
0.5-1.5 mins
Day 1
1A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
1B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
2B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
3
Arnold Press
3 Sets
8-12 Reps
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Hanging Leg Raise
3 Sets
AMRAP
5A
Incline Curl (Dumbbell)
3 Sets
1 Set
8-15 Reps
10-20 Reps
5B
French Press
3 Sets
1 Set
8-15 Reps
10-20 Reps
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
2A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
2B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Pullover (Dumbbell)
3 Sets
8-12 Reps
3B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Hip Thrust (Dumbbell)
3 Sets
8-12 Reps
4A
Incline Curl (Dumbbell)
4 Sets
10-15 Reps
4B
Skull Crusher
3 Sets
1 Set
10-15 Reps
10-20 Reps
5
Plank
3 Sets
0.5-1.5 mins
Day 1
1A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
1B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
2B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
3
Arnold Press
3 Sets
8-12 Reps
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Hanging Leg Raise
3 Sets
AMRAP
5A
Incline Curl (Dumbbell)
3 Sets
1 Set
8-15 Reps
10-20 Reps
5B
French Press
3 Sets
1 Set
8-15 Reps
10-20 Reps
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
2A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
2B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Pullover (Dumbbell)
3 Sets
8-12 Reps
3B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Hip Thrust (Dumbbell)
3 Sets
8-12 Reps
4A
Incline Curl (Dumbbell)
4 Sets
10-15 Reps
4B
Skull Crusher
3 Sets
1 Set
10-15 Reps
10-20 Reps
5
Plank
3 Sets
0.5-1.5 mins
Day 1
1A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
1B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
2B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
3
Arnold Press
3 Sets
8-12 Reps
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Hanging Leg Raise
3 Sets
AMRAP
5A
Incline Curl (Dumbbell)
3 Sets
1 Set
8-15 Reps
10-20 Reps
5B
French Press
3 Sets
1 Set
8-15 Reps
10-20 Reps
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
2A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
2B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Pullover (Dumbbell)
3 Sets
8-12 Reps
3B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Hip Thrust (Dumbbell)
3 Sets
8-12 Reps
4A
Incline Curl (Dumbbell)
4 Sets
10-15 Reps
4B
Skull Crusher
3 Sets
1 Set
10-15 Reps
10-20 Reps
5
Plank
3 Sets
0.5-1.5 mins
Day 1
1A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
1B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
2B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
3
Arnold Press
3 Sets
8-12 Reps
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Hanging Leg Raise
3 Sets
AMRAP
5A
Incline Curl (Dumbbell)
3 Sets
1 Set
8-15 Reps
10-20 Reps
5B
French Press
3 Sets
1 Set
8-15 Reps
10-20 Reps
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
2A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
2B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Pullover (Dumbbell)
3 Sets
8-12 Reps
3B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Hip Thrust (Dumbbell)
3 Sets
8-12 Reps
4A
Incline Curl (Dumbbell)
4 Sets
10-15 Reps
4B
Skull Crusher
3 Sets
1 Set
10-15 Reps
10-20 Reps
5
Plank
3 Sets
0.5-1.5 mins
Day 1
1A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
1B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
2B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
3
Arnold Press
3 Sets
8-12 Reps
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Hanging Leg Raise
3 Sets
AMRAP
5A
Incline Curl (Dumbbell)
3 Sets
1 Set
8-15 Reps
10-20 Reps
5B
French Press
3 Sets
1 Set
8-15 Reps
10-20 Reps
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
2A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
2B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Pullover (Dumbbell)
3 Sets
8-12 Reps
3B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Hip Thrust (Dumbbell)
3 Sets
8-12 Reps
4A
Incline Curl (Dumbbell)
4 Sets
10-15 Reps
4B
Skull Crusher
3 Sets
1 Set
10-15 Reps
10-20 Reps
5
Plank
3 Sets
0.5-1.5 mins
Day 1
1A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
1B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
2B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
3
Arnold Press
3 Sets
8-12 Reps
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Hanging Leg Raise
3 Sets
AMRAP
5A
Incline Curl (Dumbbell)
3 Sets
1 Set
8-15 Reps
10-20 Reps
5B
French Press
3 Sets
1 Set
8-15 Reps
10-20 Reps
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
2A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
2B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Pullover (Dumbbell)
3 Sets
8-12 Reps
3B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Hip Thrust (Dumbbell)
3 Sets
8-12 Reps
4A
Incline Curl (Dumbbell)
4 Sets
10-15 Reps
4B
Skull Crusher
3 Sets
1 Set
10-15 Reps
10-20 Reps
5
Plank
3 Sets
0.5-1.5 mins
Day 1
1A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
1B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
2B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
3
Arnold Press
3 Sets
8-12 Reps
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Hanging Leg Raise
3 Sets
AMRAP
5A
Incline Curl (Dumbbell)
3 Sets
1 Set
8-15 Reps
10-20 Reps
5B
French Press
3 Sets
1 Set
8-15 Reps
10-20 Reps
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
2A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
2B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Pullover (Dumbbell)
3 Sets
8-12 Reps
3B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Hip Thrust (Dumbbell)
3 Sets
8-12 Reps
4A
Incline Curl (Dumbbell)
4 Sets
10-15 Reps
4B
Skull Crusher
3 Sets
1 Set
10-15 Reps
10-20 Reps
5
Plank
3 Sets
0.5-1.5 mins
Day 1
1A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
1B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
2B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
3
Arnold Press
3 Sets
8-12 Reps
Day 2
1
Goblet Squat
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
4
Hanging Leg Raise
3 Sets
AMRAP
5A
Incline Curl (Dumbbell)
3 Sets
1 Set
8-15 Reps
10-20 Reps
5B
French Press
3 Sets
1 Set
8-15 Reps
10-20 Reps
Day 3
1
Chin-Up (Assisted)
3 Sets
AMRAP
2A
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
2B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3A
Pullover (Dumbbell)
3 Sets
8-12 Reps
3B
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
3
Hip Thrust (Dumbbell)
3 Sets
8-12 Reps
4A
Incline Curl (Dumbbell)
4 Sets
10-15 Reps
4B
Skull Crusher
3 Sets
1 Set
10-15 Reps
10-20 Reps
5
Plank
3 Sets
0.5-1.5 mins