Universal Split Supersets program

by Anton Razumov

4 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

Jul 10, 2024 08:37

Day 1

Stretching

1 Set

5 mins

Deadlift (Barbell)

3 Sets

12 Reps

Bent Over Row (Barbell)

3 Sets

12 Reps

Good Morning

3 Sets

12 Reps

Floor Press (Barbell)

3 Sets

12 Reps

Chest Fly (Dumbbell)

3 Sets

12 Reps

Push Up

3 Sets

12 Reps

High Pull

3 Sets

12 Reps

Shrug (Barbell)

3 Sets

12 Reps

Dumbbell Bench Pullover

3 Sets

12 Reps

Stretching

1 Set

5 mins

Day 2

Stretching

1 Set

5 mins

Squat (Barbell)

3 Sets

12 Reps

Split Squat (Barbell)

3 Sets

12 Reps

Front Squat (Barbell)

3 Sets

12 Reps

Lying Leg Raise

3 Sets

12 Reps

Hip Bridge March

3 Sets

12 Reps

Plank

3 Sets

12 mins

Glute Bridge (Dumbbell)

3 Sets

12 Reps

Walking Lunge (Dumbbell)

3 Sets

12 Reps

Sumo Deadlift (Dumbbell)

3 Sets

12 Reps

Stretching

1 Set

5 mins

Day 3

Stretching

1 Set

5 mins

Romanian Deadlift (Barbell)

3 Sets

12 Reps

Good Morning

3 Sets

12 Reps

High Pull

3 Sets

12 Reps

Seated Dumbbell Curl

3 Sets

12 Reps

Bicep Curl (Barbell)

3 Sets

12 Reps

Hammer Curl

3 Sets

12 Reps

Reverse Bicep Curl (Dumbbell)

3 Sets

12 Reps

Farmer's Walk (Weighted)

3 Sets

12 Reps

Reverse Wrist Curl (Barbell)

3 Sets

12 Reps

Stretching

1 Set

5 mins

Day 4

Stretching

1 Set

5 mins

Goblet Squat

3 Sets

12 Reps

Deadlift (Barbell)

3 Sets

12 Reps

Bulgarian Split Squat (Dumbbell)

3 Sets

12 Reps

Reverse Abs Crunch (Bodyweight)

3 Sets

12 Reps

Russian Twist (Dumbbell)

3 Sets

12 Reps

Reverse Plank

1 Set

1 mins

Front Squat (Dumbbell)

3 Sets

12 Reps

Bulgarian Split Squat (Dumbbell)

3 Sets

12 Reps

Glute Bridge (Dumbbell)

3 Sets

12 Reps

Stretching

1 Set

5 mins

Day 5

Stretching

1 Set

5 mins

Overhead Press (Dumbbell)

3 Sets

12 Reps

Upright Row (Dumbbell)

3 Sets

12 Reps

Lateral Raise (Dumbbell)

3 Sets

12 Reps

French Press

3 Sets

12 Reps

Dips Between Chairs

3 Sets

12 Reps

Tricep Extension (Barbell)

3 Sets

12 Reps

Overhead Press (Barbell)

3 Sets

12 Reps

Rear Delt Fly (Dumbbell)

3 Sets

12 Reps

Arnold Press

3 Sets

12 Reps

Stretching

1 Set

5 mins