Unleash your potential with the KEO SPLIT, an 18-week program designed for serious lifters ready to commit to a 7-day training regimen. This split focuses on targeted muscle groups each day, ensuring balanced development and maximum strength gains. With a variety of exercises, including Smith machine presses and cable extensions, you’ll build muscle and enhance your overall fitness. Perfect for those looking to elevate their training intensity and achieve impressive results!

KEO SPLIT

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

Single Arm Tricep Extension (Cable)

Lateral Raise (Cable)

JM Press (Smith Machine)

Front Raise

Push day

Seated Row (Machine)

Wide Grip Lat Pulldown

Preacher Curl (EZ Bar)

Standing Pullover (Cable)

Incline Hammer Curl (Dumbbell)

Single Arm Rear Delt Fly (Cable)

Seated Military Press (Smith Machine)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Pull day

Cardio

Rest day

Hanging Leg Raise

Leg Extension

Leg Press

Abs Crunch (Machine)

Leg Curl

Hip Abductor (Machine)

Leg day

Abs Crunch (Bodyweight)

Legs/Abs day

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