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SIRU SPLIT (PF)
by taban B.
3 athletes joined
Program Description
SIRU Split but for Planet Fitness Users.
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Mar 20, 2024 04:22
Last Edited
May 10, 2024 01:42
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Week 1
1 / 4 Weeks
Day 1
1
Seated Hamstring Curl
3 Sets
15-18 Reps
@8.5
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
3
Standing Calf Raise
3 Sets
20 Reps
@8
4
Sit Up
2 Sets
30 Reps
@10
Day 2
1
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7.5
2
Lat Pulldown
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@9
3
Standing Pullover (Cable)
3 Sets
10-20 Reps
@10
4
Dumbbell Row
3 Sets
12 Reps
@8.5
5
Bicep Curl (EZ Bar)
1 Set
1 Set
15 Reps
15 Reps
@8.5
@9
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
2
Tricep Rope Push Down (Cable)
2 Sets
15-18 Reps
@8.5
3
Chest Fly (Cable)
3 Sets
15 Reps
@8
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@7.5
@8
5
Seated Dip (Machine)
2 Sets
10-12 Reps
@8.5
Day 4
1
Jog
1 Set
45 mins
@7.5
Day 5
1
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@7.5
@8.5
@10
2
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
3
Leg Extension
3 Sets
15 Reps
@9
4
Standing Calf Raise
3 Sets
20 Reps
@8
Day 6
1
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8.5
2
Bicep Curl (EZ Bar)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@9
3
Underhand Lat Pulldown
1 Set
2 Sets
12-18 Reps
12-18 Reps
@8.5
@9
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
5
Tricep Rope Push Down (Cable)
3 Sets
12-18 Reps
@9
6
Seated Dip (Machine)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@9.5
Day 7
1
Jog
1 Set
45 mins
@6
Day 1
1
Goblet Squat
1 Set
2 Sets
10-12 Reps
10-12 Reps
@7.5
@9
2
Lying Leg Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@8.5
3
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
4
Leg Press (45 Degrees)
3 Sets
12-15 Reps
@8
5
Standing Calf Raise
3 Sets
20 Reps
@8
6
Sit Up
2 Sets
50 Reps
@6
Day 2
1
Bench Press (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8.5
@9
2
Incline Bench Press (Smith Machine)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8.5
@9
3
Chest Fly (Cable)
3 Sets
15 Reps
@8
4
Tricep Rope Push Down (Cable)
2 Sets
15-18 Reps
@8.5
5
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@8
6
Single Arm Tricep Extension (Cable)
2 Sets
15 Reps
@8
7
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@7.5
@8
Day 3
1
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
2
Dumbbell Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
3
Lat Pulldown
3 Sets
15 Reps
@8
4
Seated Row (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
@8.5
5
Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
6
Alternating Dumbbell Curl
2 Sets
10 Reps
@8
7
Incline Curl (Dumbbell)
2 Sets
12 Reps
@7.5
8
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7.5
Day 4
1
Jog
1 Set
45 mins
@7.5
Day 7
1
Jog
1 Set
45 mins
@6
Day 6
1
Tricep Rope Push Down (Cable)
2 Sets
20 Reps
@7
2
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@8
@8.5
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@9
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
6
Skull Crusher
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
7
Upright Row (Barbell)
2 Sets
12 Reps
@7.5
8
Hammer Curl
3 Sets
12 Reps
@8
9
Seated Dip (Machine)
2 Sets
8 Reps
@8.5
Day 5
1
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@7.5
@8.5
@10
2
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
3
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
4A
Lat Pulldown
3 Sets
15 Reps
@8
4B
Standing Pullover (Cable)
3 Sets
AMRAP
@8.5
5
Seated Hamstring Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@8.5
6
Leg Press (45 Degrees)
2 Sets
12 Reps
@8
7
Standing Calf Raise
3 Sets
20 Reps
@8
Day 1
1
Goblet Squat
1 Set
2 Sets
10-12 Reps
10-12 Reps
@7.5
@9
2
Lying Leg Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@8.5
3
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
4
Leg Press (45 Degrees)
3 Sets
12-15 Reps
@8
5
Standing Calf Raise
3 Sets
20 Reps
@8
6
Sit Up
2 Sets
50 Reps
@6
Day 2
1
Bench Press (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8.5
@9
2
Incline Bench Press (Smith Machine)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8.5
@9
3
Chest Fly (Cable)
3 Sets
15 Reps
@8
4
Tricep Rope Push Down (Cable)
2 Sets
15-18 Reps
@8.5
5
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@8
6
Single Arm Tricep Extension (Cable)
2 Sets
15 Reps
@8
7
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@7.5
@8
Day 3
1
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
2
Dumbbell Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
3
Lat Pulldown
3 Sets
15 Reps
@8
4
Seated Row (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
@8.5
5
Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
6
Alternating Dumbbell Curl
2 Sets
10 Reps
@8
7
Incline Curl (Dumbbell)
2 Sets
12 Reps
@7.5
8
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7.5
Day 4
1
Jog
1 Set
45 mins
@7.5
Day 7
1
Jog
1 Set
45 mins
@6
Day 6
1
Tricep Rope Push Down (Cable)
2 Sets
20 Reps
@7
2
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@8
@8.5
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@9
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
6
Skull Crusher
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
7
Upright Row (Barbell)
2 Sets
12 Reps
@7.5
8
Hammer Curl
3 Sets
12 Reps
@8
9
Seated Dip (Machine)
2 Sets
8 Reps
@8.5
Day 5
1
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@7.5
@8.5
@10
2
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
3
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
4A
Lat Pulldown
3 Sets
15 Reps
@8
4B
Standing Pullover (Cable)
3 Sets
AMRAP
@8.5
5
Seated Hamstring Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@8.5
6
Leg Press (45 Degrees)
2 Sets
12 Reps
@8
7
Standing Calf Raise
3 Sets
20 Reps
@8
Day 1
1
Goblet Squat
1 Set
2 Sets
10-12 Reps
10-12 Reps
@7.5
@9
2
Lying Leg Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@8.5
3
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
4
Leg Press (45 Degrees)
3 Sets
12-15 Reps
@8
5
Standing Calf Raise
3 Sets
20 Reps
@8
6
Sit Up
2 Sets
50 Reps
@6
Day 2
1
Bench Press (Dumbbell)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8.5
@9
2
Incline Bench Press (Smith Machine)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8.5
@9
3
Chest Fly (Cable)
3 Sets
15 Reps
@8
4
Tricep Rope Push Down (Cable)
2 Sets
15-18 Reps
@8.5
5
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@8
6
Single Arm Tricep Extension (Cable)
2 Sets
15 Reps
@8
7
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@7.5
@8
Day 3
1
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
2
Dumbbell Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
3
Lat Pulldown
3 Sets
15 Reps
@8
4
Seated Row (Cable)
1 Set
2 Sets
12 Reps
12 Reps
@8
@8.5
5
Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
6
Alternating Dumbbell Curl
2 Sets
10 Reps
@8
7
Incline Curl (Dumbbell)
2 Sets
12 Reps
@7.5
8
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7.5
Day 4
1
Jog
1 Set
45 mins
@7.5
Day 7
1
Jog
1 Set
45 mins
@6
Day 6
1
Tricep Rope Push Down (Cable)
2 Sets
20 Reps
@7
2
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@8
@8.5
3
Bench Press (Close Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
12 Reps
12 Reps
@8.5
@9
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
6
Skull Crusher
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
7
Upright Row (Barbell)
2 Sets
12 Reps
@7.5
8
Hammer Curl
3 Sets
12 Reps
@8
9
Seated Dip (Machine)
2 Sets
8 Reps
@8.5
Day 5
1
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
@7.5
@8.5
@10
2
Bent Over Row (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
3
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@7.5
@8
4A
Lat Pulldown
3 Sets
15 Reps
@8
4B
Standing Pullover (Cable)
3 Sets
AMRAP
@8.5
5
Seated Hamstring Curl
1 Set
2 Sets
15 Reps
15 Reps
@8
@8.5
6
Leg Press (45 Degrees)
3 Sets
12 Reps
@8
7
Standing Calf Raise
3 Sets
20 Reps
@8