Double Muscle WO Split

**Double Muscle WO Split** is a comprehensive 4-week program designed to maximize your strength and muscle gains through a rigorous split routine. With 20 training days, you'll engage in targeted workouts focusing on major muscle groups, including chest, back, arms, and legs, ensuring a balanced approach to building muscle. Each session features a mix of compound and isolation exercises, utilizing various equipment to challenge your limits and enhance your performance. Get ready to push your boundaries and transform your physique with this structured and effective training plan!

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Week 1

Week 2

Week 3

Week 4

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Chest Press (Machine)

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Hanging Leg Raise

Cable Crunch

Plank

Chest, Biceps & Abs

Deadlift (Barbell)

Wide Grip Lat Pulldown

Bent Over Row (Barbell)

Seated Row (Cable)

Bench Press (Close Grip)

Tricep Rope Push Down (Cable)

Decline Sit Up (Weighted)

Russian Twist

Ab Wheel

Back, Triceps & Abs

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Shrug (Dumbbell)

Hanging Knee Raise

Wood Chop

Shoulder & Abs 

Hack Squat

Leg Press

Romanian Deadlift (Dumbbell)

Leg Extension

Lying Leg Curl

Standing Calf Raise

Seated Calf Raise

Abs Crunch (Weighted)

Reverse Abs Crunch (Bodyweight)

Legs, Calves & Abs 

Incline Chest Press (Machine)

Pull-Up (Assisted)

Chest Fly (Machine)

Pec Deck (Machine)

Straight Arm Pulldown

Mountain Climber

Chest, Back & Abs ( pump day )

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