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Split perso
by Cedrian
Program Description
Hypertrophie
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
80 minutes
Created
Mar 04, 2024 10:16
Last Edited
May 09, 2024 03:18
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Week 1
1 / 5 Weeks
Day 2
1
Overhead Press (Barbell)
4 Sets
7-12 Reps
@8.5
2A
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8.5
2B
Front Raise
4 Sets
10-15 Reps
@8.5
3
Face Pull
4 Sets
12-15 Reps
@8.5
4A
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
4B
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@8.5
5
Hammer Curl
4 Sets
12-15 Reps
@8.5
6
Overhead Tricep Extension (Cable)
1 Set
Day 1
1A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8.5
1B
Seated Row (Cable)
4 Sets
8-12 Reps
@8.5
2A
Chest Fly (Cable)
4 Sets
12-15 Reps
2B
Lat Prayer
4 Sets
12-15 Reps
@8.5
3
Push Up
4 Sets
12-15 Reps
@8
4
Cable Crunch
4 Sets
15-20 Reps
@8.5
Day 3
1A
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
@8.5
1B
Lat Pulldown
4 Sets
8-12 Reps
@8.5
2A
Chest Fly (Cable)
4 Sets
12-15 Reps
@8.5
2B
Lat Prayer
4 Sets
12-15 Reps
@8.5
3
Push Up
4 Sets
12-15 Reps
@8
4
Cable Crunch
4 Sets
15-20 Reps
@8.5
Day 4
1
Military Press Smith Machine
4 Sets
8-12 Reps
@8.5
2A
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8.5
2B
Front Raise
4 Sets
10-15 Reps
@8.5
3
Face Pull
4 Sets
12-15 Reps
@8.5
4A
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
4B
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@8.5
5
Hammer Curl
4 Sets
12-15 Reps
@8.5
6
Overhead Tricep Extension (Cable)
1 Set
Day 5
1
Goblet Squat
4 Sets
8-12 Reps
@8.5
2
Squat (Smith Machine)
4 Sets
8-12 Reps
@8.5
3
Leg Press
4 Sets
8-12 Reps
@8.5
4
Leg Curl
4 Sets
8-12 Reps
@8.5
5
Leg Extension
4 Sets
12-15 Reps
@8.5
Day 1
1A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8.5
1B
Seated Row (Cable)
4 Sets
8-12 Reps
@8.5
2A
Chest Fly (Cable)
4 Sets
12-15 Reps
2B
Lat Prayer
4 Sets
12-15 Reps
@8.5
3
Push Up
4 Sets
12-15 Reps
@8
4
Cable Crunch
4 Sets
15-20 Reps
@8.5
Day 2
1
Overhead Press (Barbell)
4 Sets
7-12 Reps
@8.5
2A
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8.5
2B
Front Raise
4 Sets
10-15 Reps
@8.5
3
Face Pull
4 Sets
12-15 Reps
@8.5
4A
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
4B
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@8.5
5
Hammer Curl
4 Sets
12-15 Reps
@8.5
6
Overhead Tricep Extension (Cable)
1 Set
Day 3
1A
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
@8.5
1B
Lat Pulldown
4 Sets
8-12 Reps
@8.5
2A
Chest Fly (Cable)
4 Sets
12-15 Reps
@8.5
2B
Lat Prayer
4 Sets
12-15 Reps
@8.5
3
Push Up
4 Sets
12-15 Reps
@8
4
Cable Crunch
4 Sets
15-20 Reps
@8.5
Day 4
1
Military Press Smith Machine
4 Sets
8-12 Reps
@8.5
2A
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8.5
2B
Front Raise
4 Sets
10-15 Reps
@8.5
3
Face Pull
4 Sets
12-15 Reps
@8.5
4A
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
4B
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@8.5
5
Hammer Curl
4 Sets
12-15 Reps
@8.5
6
Overhead Tricep Extension (Cable)
1 Set
Day 5
1
Goblet Squat
4 Sets
8-12 Reps
@8.5
2
Squat (Smith Machine)
4 Sets
8-12 Reps
@8.5
3
Leg Press
4 Sets
8-12 Reps
@8.5
4
Leg Curl
4 Sets
8-12 Reps
@8.5
5
Leg Extension
4 Sets
12-15 Reps
@8.5
Day 1
1A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8.5
1B
Seated Row (Cable)
4 Sets
8-12 Reps
@8.5
2A
Chest Fly (Cable)
4 Sets
12-15 Reps
2B
Lat Prayer
4 Sets
12-15 Reps
@8.5
3
Push Up
4 Sets
12-15 Reps
@8
4
Cable Crunch
4 Sets
15-20 Reps
@8.5
Day 2
1
Overhead Press (Barbell)
4 Sets
7-12 Reps
@8.5
2A
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8.5
2B
Front Raise
4 Sets
10-15 Reps
@8.5
3
Face Pull
4 Sets
12-15 Reps
@8.5
4A
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
4B
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@8.5
5
Hammer Curl
4 Sets
12-15 Reps
@8.5
6
Overhead Tricep Extension (Cable)
1 Set
Day 3
1A
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
@8.5
1B
Lat Pulldown
4 Sets
8-12 Reps
@8.5
2A
Chest Fly (Cable)
4 Sets
12-15 Reps
@8.5
2B
Lat Prayer
4 Sets
12-15 Reps
@8.5
3
Push Up
4 Sets
12-15 Reps
@8
4
Cable Crunch
4 Sets
15-20 Reps
@8.5
Day 4
1
Military Press Smith Machine
4 Sets
8-12 Reps
@8.5
2A
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8.5
2B
Front Raise
4 Sets
10-15 Reps
@8.5
3
Face Pull
4 Sets
12-15 Reps
@8.5
4A
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
4B
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@8.5
5
Hammer Curl
4 Sets
12-15 Reps
@8.5
6
Overhead Tricep Extension (Cable)
1 Set
Day 5
1
Goblet Squat
4 Sets
8-12 Reps
@8.5
2
Squat (Smith Machine)
4 Sets
8-12 Reps
@8.5
3
Leg Press
4 Sets
8-12 Reps
@8.5
4
Leg Curl
4 Sets
8-12 Reps
@8.5
5
Leg Extension
4 Sets
12-15 Reps
@8.5
Day 1
1A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8.5
1B
Seated Row (Cable)
4 Sets
8-12 Reps
@8.5
2A
Chest Fly (Cable)
4 Sets
12-15 Reps
2B
Lat Prayer
4 Sets
12-15 Reps
@8.5
3
Push Up
4 Sets
12-15 Reps
@8
4
Cable Crunch
4 Sets
15-20 Reps
@8.5
Day 2
1
Overhead Press (Barbell)
4 Sets
7-12 Reps
@8.5
2A
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8.5
2B
Front Raise
4 Sets
10-15 Reps
@8.5
3
Face Pull
4 Sets
12-15 Reps
@8.5
4A
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
4B
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@8.5
5
Hammer Curl
4 Sets
12-15 Reps
@8.5
6
Overhead Tricep Extension (Cable)
1 Set
Day 3
1A
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
@8.5
1B
Lat Pulldown
4 Sets
8-12 Reps
@8.5
2A
Chest Fly (Cable)
4 Sets
12-15 Reps
@8.5
2B
Lat Prayer
4 Sets
12-15 Reps
@8.5
3
Push Up
4 Sets
12-15 Reps
@8
4
Cable Crunch
4 Sets
15-20 Reps
@8.5
Day 4
1
Military Press Smith Machine
4 Sets
8-12 Reps
@8.5
2A
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8.5
2B
Front Raise
4 Sets
10-15 Reps
@8.5
3
Face Pull
4 Sets
12-15 Reps
@8.5
4A
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
4B
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@8.5
5
Hammer Curl
4 Sets
12-15 Reps
@8.5
6
Overhead Tricep Extension (Cable)
1 Set
Day 5
1
Goblet Squat
4 Sets
8-12 Reps
@8.5
2
Squat (Smith Machine)
4 Sets
8-12 Reps
@8.5
3
Leg Press
4 Sets
8-12 Reps
@8.5
4
Leg Curl
4 Sets
8-12 Reps
@8.5
5
Leg Extension
4 Sets
12-15 Reps
@8.5
Day 1
1A
Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8.5
1B
Seated Row (Cable)
4 Sets
8-12 Reps
@8.5
2A
Chest Fly (Cable)
4 Sets
12-15 Reps
2B
Lat Prayer
4 Sets
12-15 Reps
@8.5
3
Push Up
4 Sets
12-15 Reps
@8
4
Cable Crunch
4 Sets
15-20 Reps
@8.5
Day 2
1
Overhead Press (Barbell)
4 Sets
7-12 Reps
@8.5
2A
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8.5
2B
Front Raise
4 Sets
10-15 Reps
@8.5
3
Face Pull
4 Sets
12-15 Reps
@8.5
4A
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
4B
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@8.5
5
Hammer Curl
4 Sets
12-15 Reps
@8.5
6
Overhead Tricep Extension (Cable)
1 Set
Day 3
1A
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
@8.5
1B
Lat Pulldown
4 Sets
8-12 Reps
@8.5
2A
Chest Fly (Cable)
4 Sets
12-15 Reps
@8.5
2B
Lat Prayer
4 Sets
12-15 Reps
@8.5
3
Push Up
4 Sets
12-15 Reps
@8
4
Cable Crunch
4 Sets
15-20 Reps
@8.5
Day 4
1
Military Press Smith Machine
4 Sets
8-12 Reps
@8.5
2A
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8.5
2B
Front Raise
4 Sets
10-15 Reps
@8.5
3
Face Pull
4 Sets
12-15 Reps
@8.5
4A
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@8.5
4B
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
@8.5
5
Hammer Curl
4 Sets
12-15 Reps
@8.5
6
Overhead Tricep Extension (Cable)
1 Set
Day 5
1
Goblet Squat
4 Sets
8-12 Reps
@8.5
2
Squat (Smith Machine)
4 Sets
8-12 Reps
@8.5
3
Leg Press
4 Sets
8-12 Reps
@8.5
4
Leg Curl
4 Sets
8-12 Reps
@8.5
5
Leg Extension
4 Sets
12-15 Reps
@8.5