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Universal Split Supersets program
by Anton Razumov
2 athletes joined
Program Description
Here is my plan on how to train your body right Recommend schedule: Workdays: Monday, Tuesday, Wednesday, Friday, Saturday Days off: Thursday and Sunday Also add cardio routine: Morning: Jump rope (30 mins) Evening: 5K easy run Cycling (1 hour)
Program Overview
Level
Novice
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 13, 2024 09:16
Last Edited
May 23, 2024 12:05
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Week 1
1 / 4 Weeks
Day 1
1
Stretching
1 Set
5 mins
@6
2A
Deadlift (Barbell)
3 Sets
12 Reps
@6
2B
Bent Over Row (Barbell)
3 Sets
12 Reps
@6
2C
Good Morning
3 Sets
12 Reps
@6
3A
Floor Press (Barbell)
3 Sets
12 Reps
@6
3B
Chest Fly (Dumbbell)
3 Sets
12 Reps
@6
3C
Push Up
3 Sets
12 Reps
@6
4A
High Pull
3 Sets
12 Reps
@6
4B
Shrug (Barbell)
3 Sets
12 Reps
@6
4C
Dumbbell Bench Pullover
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@8
Day 2
1
Stretching
1 Set
5 mins
@6
2A
Squat (Barbell)
3 Sets
12 Reps
@6
2B
Split Squat (Barbell)
3 Sets
12 Reps
@6
2C
Front Squat (Barbell)
3 Sets
12 Reps
@6
3A
Lying Leg Raise
3 Sets
12 Reps
@6
3B
Hip Bridge March
3 Sets
12 Reps
@6
3C
Plank
3 Sets
12 mins
@6
4A
Glute Bridge (Dumbbell)
3 Sets
12 Reps
@6
4B
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@6
4C
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@6
Day 3
1
Stretching
1 Set
5 mins
@6
2A
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6
2B
Good Morning
3 Sets
12 Reps
@6
2C
High Pull
3 Sets
12 Reps
@6
3A
Seated Dumbbell Curl
3 Sets
12 Reps
@6
3B
Bicep Curl (Barbell)
3 Sets
12 Reps
@6
3C
Hammer Curl
3 Sets
12 Reps
@6
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6
4B
Farmer's Walk (Weighted)
3 Sets
12 Reps
@6
4C
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@6
Day 4
1
Stretching
1 Set
5 mins
@6
2A
Goblet Squat
3 Sets
12 Reps
@6
2B
Deadlift (Barbell)
3 Sets
12 Reps
@6
2C
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6
3A
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
@6
3B
Russian Twist (Dumbbell)
3 Sets
12 Reps
@6
3C
Reverse Plank
1 Set
1 mins
@8
4A
Front Squat (Dumbbell)
3 Sets
12 Reps
@6
4B
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6
4C
Glute Bridge (Dumbbell)
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@8
Day 5
1
Stretching
1 Set
5 mins
@6
2A
Overhead Press (Dumbbell)
3 Sets
12 Reps
@6
2B
Upright Row (Dumbbell)
3 Sets
12 Reps
@6
2C
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
3A
French Press
3 Sets
12 Reps
@6
3B
Dips Between Chairs
3 Sets
12 Reps
@6
3C
Tricep Extension (Barbell)
3 Sets
12 Reps
@6
4A
Overhead Press (Barbell)
3 Sets
12 Reps
@6
4B
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6
4C
Arnold Press
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@6
Day 1
1
Stretching
1 Set
5 mins
@6
2A
Deadlift (Barbell)
3 Sets
12 Reps
@6
2B
Bent Over Row (Barbell)
3 Sets
12 Reps
@6
2C
Good Morning
3 Sets
12 Reps
@6
3A
Floor Press (Barbell)
3 Sets
12 Reps
@6
3B
Chest Fly (Dumbbell)
3 Sets
12 Reps
@6
3C
Push Up
3 Sets
12 Reps
@6
4A
High Pull
3 Sets
12 Reps
@6
4B
Shrug (Barbell)
3 Sets
12 Reps
@6
4C
Dumbbell Bench Pullover
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@8
Day 2
1
Stretching
1 Set
5 mins
@6
2A
Squat (Barbell)
3 Sets
12 Reps
@6
2B
Split Squat (Barbell)
3 Sets
12 Reps
@6
2C
Front Squat (Barbell)
3 Sets
12 Reps
@6
3A
Lying Leg Raise
3 Sets
12 Reps
@6
3B
Hip Bridge March
3 Sets
12 Reps
@6
3C
Plank
3 Sets
12 mins
@6
4A
Glute Bridge (Dumbbell)
3 Sets
12 Reps
@6
4B
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@6
4C
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@6
Day 3
1
Stretching
1 Set
5 mins
@6
2A
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6
2B
Good Morning
3 Sets
12 Reps
@6
2C
High Pull
3 Sets
12 Reps
@6
3A
Seated Dumbbell Curl
3 Sets
12 Reps
@6
3B
Bicep Curl (Barbell)
3 Sets
12 Reps
@6
3C
Hammer Curl
3 Sets
12 Reps
@6
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6
4B
Farmer's Walk (Weighted)
3 Sets
12 Reps
@6
4C
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@6
Day 4
1
Stretching
1 Set
5 mins
@6
2A
Goblet Squat
3 Sets
12 Reps
@6
2B
Deadlift (Barbell)
3 Sets
12 Reps
@6
2C
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6
3A
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
@6
3B
Russian Twist (Dumbbell)
3 Sets
12 Reps
@6
3C
Reverse Plank
1 Set
1 mins
@8
4A
Front Squat (Dumbbell)
3 Sets
12 Reps
@6
4B
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6
4C
Glute Bridge (Dumbbell)
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@8
Day 5
1
Stretching
1 Set
5 mins
@6
2A
Overhead Press (Dumbbell)
3 Sets
12 Reps
@6
2B
Upright Row (Dumbbell)
3 Sets
12 Reps
@6
2C
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
3A
French Press
3 Sets
12 Reps
@6
3B
Dips Between Chairs
3 Sets
12 Reps
@6
3C
Tricep Extension (Barbell)
3 Sets
12 Reps
@6
4A
Overhead Press (Barbell)
3 Sets
12 Reps
@6
4B
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6
4C
Arnold Press
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@6
Day 1
1
Stretching
1 Set
5 mins
@6
2A
Deadlift (Barbell)
3 Sets
12 Reps
@6
2B
Bent Over Row (Barbell)
3 Sets
12 Reps
@6
2C
Good Morning
3 Sets
12 Reps
@6
3A
Floor Press (Barbell)
3 Sets
12 Reps
@6
3B
Chest Fly (Dumbbell)
3 Sets
12 Reps
@6
3C
Push Up
3 Sets
12 Reps
@6
4A
High Pull
3 Sets
12 Reps
@6
4B
Shrug (Barbell)
3 Sets
12 Reps
@6
4C
Dumbbell Bench Pullover
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@8
Day 2
1
Stretching
1 Set
5 mins
@6
2A
Squat (Barbell)
3 Sets
12 Reps
@6
2B
Split Squat (Barbell)
3 Sets
12 Reps
@6
2C
Front Squat (Barbell)
3 Sets
12 Reps
@6
3A
Lying Leg Raise
3 Sets
12 Reps
@6
3B
Hip Bridge March
3 Sets
12 Reps
@6
3C
Plank
3 Sets
12 mins
@6
4A
Glute Bridge (Dumbbell)
3 Sets
12 Reps
@6
4B
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@6
4C
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@6
Day 3
1
Stretching
1 Set
5 mins
@6
2A
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6
2B
Good Morning
3 Sets
12 Reps
@6
2C
High Pull
3 Sets
12 Reps
@6
3A
Seated Dumbbell Curl
3 Sets
12 Reps
@6
3B
Bicep Curl (Barbell)
3 Sets
12 Reps
@6
3C
Hammer Curl
3 Sets
12 Reps
@6
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6
4B
Farmer's Walk (Weighted)
3 Sets
12 Reps
@6
4C
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@6
Day 4
1
Stretching
1 Set
5 mins
@6
2A
Goblet Squat
3 Sets
12 Reps
@6
2B
Deadlift (Barbell)
3 Sets
12 Reps
@6
2C
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6
3A
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
@6
3B
Russian Twist (Dumbbell)
3 Sets
12 Reps
@6
3C
Reverse Plank
1 Set
1 mins
@8
4A
Front Squat (Dumbbell)
3 Sets
12 Reps
@6
4B
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6
4C
Glute Bridge (Dumbbell)
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@8
Day 5
1
Stretching
1 Set
5 mins
@6
2A
Overhead Press (Dumbbell)
3 Sets
12 Reps
@6
2B
Upright Row (Dumbbell)
3 Sets
12 Reps
@6
2C
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
3A
French Press
3 Sets
12 Reps
@6
3B
Dips Between Chairs
3 Sets
12 Reps
@6
3C
Tricep Extension (Barbell)
3 Sets
12 Reps
@6
4A
Overhead Press (Barbell)
3 Sets
12 Reps
@6
4B
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6
4C
Arnold Press
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@6
Day 1
1
Stretching
1 Set
5 mins
@6
2A
Deadlift (Barbell)
3 Sets
12 Reps
@6
2B
Bent Over Row (Barbell)
3 Sets
12 Reps
@6
2C
Good Morning
3 Sets
12 Reps
@6
3A
Floor Press (Barbell)
3 Sets
12 Reps
@6
3B
Chest Fly (Dumbbell)
3 Sets
12 Reps
@6
3C
Push Up
3 Sets
12 Reps
@6
4A
High Pull
3 Sets
12 Reps
@6
4B
Shrug (Barbell)
3 Sets
12 Reps
@6
4C
Dumbbell Bench Pullover
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@8
Day 2
1
Stretching
1 Set
5 mins
@6
2A
Squat (Barbell)
3 Sets
12 Reps
@6
2B
Split Squat (Barbell)
3 Sets
12 Reps
@6
2C
Front Squat (Barbell)
3 Sets
12 Reps
@6
3A
Lying Leg Raise
3 Sets
12 Reps
@6
3B
Hip Bridge March
3 Sets
12 Reps
@6
3C
Plank
3 Sets
12 mins
@6
4A
Glute Bridge (Dumbbell)
3 Sets
12 Reps
@6
4B
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@6
4C
Sumo Deadlift (Dumbbell)
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@6
Day 3
1
Stretching
1 Set
5 mins
@6
2A
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@6
2B
Good Morning
3 Sets
12 Reps
@6
2C
High Pull
3 Sets
12 Reps
@6
3A
Seated Dumbbell Curl
3 Sets
12 Reps
@6
3B
Bicep Curl (Barbell)
3 Sets
12 Reps
@6
3C
Hammer Curl
3 Sets
12 Reps
@6
4A
Reverse Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6
4B
Farmer's Walk (Weighted)
3 Sets
12 Reps
@6
4C
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@6
Day 4
1
Stretching
1 Set
5 mins
@6
2A
Goblet Squat
3 Sets
12 Reps
@6
2B
Deadlift (Barbell)
3 Sets
12 Reps
@6
2C
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6
3A
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
@6
3B
Russian Twist (Dumbbell)
3 Sets
12 Reps
@6
3C
Reverse Plank
1 Set
1 mins
@8
4A
Front Squat (Dumbbell)
3 Sets
12 Reps
@6
4B
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6
4C
Glute Bridge (Dumbbell)
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@8
Day 5
1
Stretching
1 Set
5 mins
@6
2A
Overhead Press (Dumbbell)
3 Sets
12 Reps
@6
2B
Upright Row (Dumbbell)
3 Sets
12 Reps
@6
2C
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@6
3A
French Press
3 Sets
12 Reps
@6
3B
Dips Between Chairs
3 Sets
12 Reps
@6
3C
Tricep Extension (Barbell)
3 Sets
12 Reps
@6
4A
Overhead Press (Barbell)
3 Sets
12 Reps
@6
4B
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6
4C
Arnold Press
3 Sets
12 Reps
@6
5
Stretching
1 Set
5 mins
@6