SIRU SPLIT (PF)

Unleash your potential with the SIRU SPLIT (PF) program, a comprehensive 4-week training plan designed for those ready to take their fitness to the next level. With daily workouts targeting different muscle groups, this program emphasizes strength and hypertrophy through a variety of exercises, including dumbbell and machine movements. Expect to build muscle and enhance overall fitness with a balanced approach that keeps your workouts fresh and engaging. Get ready to push your limits and achieve your goals, one rep at a time!

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Week 1

Week 2

Week 3

Week 4

Goblet Squat

Lying Leg Curl

Leg Extension

Leg Press (45 Degrees)

Standing Calf Raise

Sit Up

Legs

Bench Press (Dumbbell)

Incline Bench Press (Smith Machine)

Chest Fly (Cable)

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Chest & Tris

Pull-Up (Assisted)

Dumbbell Row

Lat Pulldown

Seated Row (Cable)

Bicep Curl (EZ Bar)

Alternating Dumbbell Curl

Incline Curl (Dumbbell)

Rear Delt Fly (Dumbbell)

Back n Bis

Rest

Bench Press (Close Grip)

Skull Crusher

Upright Row (Barbell)

Hammer Curl

Seated Dip (Machine)

Shoulders & Arms

Deadlift (Smith Machine)

Bent Over Row (Barbell)

Romanian Deadlift (Dumbbell)

Seated Hamstring Curl

Leg Day Rear Focused

Standing Pullover (Cable)

Incline Bench Press (Dumbbell)

Underhand Lat Pulldown

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