Alex’s Split

**Alex’s Split** is a comprehensive 14-week training program designed for dedicated lifters looking to maximize strength and muscle gains. With a structured 7-day workout schedule, you'll engage in targeted sessions that focus on different muscle groups, ensuring balanced development throughout your physique. Each workout is crafted with a mix of compound and isolation exercises, utilizing a full gym setup to enhance your performance. Get ready to push your limits and transform your body with this intense and effective training regimen!

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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

Saturday – Leg Day (Glute & Hamstring Focused)

Goal: Posterior chain development

Hip Thrust (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Glute Kickback (Cable)

Standing Calf Raise

Saturday Leg Day

Sunday – Pull Day (Back/Biceps/Core)

Goal: Isolation and finishing work

One Arm Bent Over Row

Wide Grip Lat Pulldown

Rear Delt Fly (Cable)

Preacher Curl (Dumbbell)

Incline Curl (Dumbbell)

Cable Crunch

Hanging Leg Raise

Sunday – Pull Day

Monday – Push Day (Chest, Shoulders, Triceps)

Goal: Strength + hypertrophy

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Push Up

Monday Push Day

Tuesday – Pull Day (Back, Biceps)

Goal: Thickness + width

Pull-Up (Assisted)

Barbell Row

Seated Row (Cable)

Face Pull

Preacher Curl (EZ Bar)

Hammer Curl (Dumbbell)

Dead Hang

Tuesday Pull Day 

Wednesday – Leg Day (Quads, Glutes, Hamstrings, Calves)

Goal: Full lower body development

Squat (Barbell)

Walking Lunge (Dumbbell)

Walking Lunge

Leg Press (45 Degrees)

Seated Calf Raise

Wednesday Leg Day

Treadmill

Plank

Lying Leg Raise

Thursday Active Recovery

Friday – Push Day (Chest Focused)

Goal: Chest hypertrophy and overload

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Chest Fly (Machine)

Front Raise

Skull Crusher (Dumbbell)

Bench Press (Close Grip)

Friday Push Day

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