Unleash your strength with the French Stampf Split, a comprehensive 12-week program designed for serious lifters. This 6-day split focuses on targeted muscle groups each session, maximizing hypertrophy and strength gains through a blend of compound and isolation exercises. With a variety of movements for the chest, back, arms, and shoulders, you'll push your limits and see real results. Equip yourself with a full gym and get ready to transform your physique!

For those who have lagging chest development and dominant shoulders.

French Stampf Split - 5/6 days - Split & Recall

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

One-sided Low Cable Spread

Incline Bench Press (Dumbbell)

Decline Bench Press (Dumbbell)

Magic Triceps Dumbbell

Dip (Weighted)

Pectoraux / Triceps

Lat Pulldown

Single Arm Iso Row

Hammer Curl (Dumbbell)

Chest Supported Row (Machine)

Seated Row (Cable)

Reverse Bicep Curl (EZ Bar)

Dos / Biceps

Hack Squat

Leg Curl

Leg Extension

Hip Thrust Machine

Hip Adductor (Machine)

Jambes

Lateral Raise (Cable)

Reverse Pec Deck

Magic Triceps 2 Dumbbells

Shoulder Press (Plate Loaded)

Seated Dip (Machine)

Lateral Raise (Dumbbell)

Épaules / Triceps

Incline Chest Press (Machine)

Écarté Poulie

Incline Curl (Dumbbell)

Pectoraux / Biceps

Squat (Barbell)

Romanian Deadlift (Barbell)

Lat Pulldown (Neutral Grip)

Jambes / Rappels

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