Workout Routines
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2 Day Split
Daily Training Schedule:
Day 1 - Upper Day 2 - Lower Day 3 - Rest (Repeat)
Weekly Training Schedule
Monday - Upper Tuesday - Lower Wednesday - Rest Thursday - Upper Friday - Lower Saturday - Rest Sunday - Rest
Upper
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Chest Press + Bent Rows (Superset)
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3 sets of 8-12 reps (RPE 7-8)
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Shoulder Press + Upright Rows (Superset)
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3 sets of 8-12 reps (RPE 7-8)
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Tricep Kickbacks + Bicep Curls (Superset)
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3 sets of 8-12 reps (RPE 7-8)
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Concentration Curls + Overhead Extension (Superset)
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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​
Lower
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps per leg (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 15-20 reps (RPE 7-8)
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3 Day Split
Daily Training Schedule:
Day 1 - Push Day 2 - Pull Day 3 - Legs Day 4 - Rest (Repeat)
Weekly Training Schedule
Monday - Push Tuesday - Pull Wednesday - Legs Thursday - Push Friday - Pull Saturday - Legs Sunday - Rest
Push
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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​
Pull
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps each arm (RPE 7-8)
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​
Legs
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps per leg (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 15-20 reps (RPE 7-8)
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​
4 Day Split
Daily Training Schedule:
Day 1 - Chest & Shoulders Day 2 - Back Day 3 - Rest Day 4 - Legs Day 5 - Biceps & Triceps Day 6 - Rest Day 7 - Rest
Weekly Training Schedule
Monday - Chest & Shoulders Tuesday - Back Wednesday - Rest Thursday - Legs Friday - Biceps & Triceps Saturday - Rest Sunday - Rest
Chest & Shoulders
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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​3 sets of 8-12 reps (RPE 7-8)
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​3 sets of 8-12 reps (RPE 7-8)
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​
Legs
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps per leg (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 15-20 reps (RPE 7-8)
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​
Back
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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​3 sets of 8-12 reps (RPE 7-8)
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Biceps & Triceps
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps each arm (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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5 Day Split
Daily Training Schedule:
Day 1 - Chest Day 2 - Back Day 3 - Shoulders Day 4 - Legs Day 5 - Biceps & Triceps Day 6 - Rest Day 7 - Rest
Weekly Training Schedule
Monday - Chest Tuesday - Back Wednesday - Shoulders Thursday - Legs Friday - Biceps & Triceps Saturday - Rest Sunday - Rest
Chest
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​3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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​3 sets of 8-12 reps (RPE 7-8)
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Banded Saws (Anchored)
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​​3 sets of 8-12 reps (RPE 7-8)
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Each Arm​
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Shoulders
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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​3 sets of 8-12 reps (RPE 7-8)
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​​3 sets of 8-12 reps (RPE 7-8)
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Back
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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​3 sets of 8-12 reps (RPE 7-8)
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Legs
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps per leg (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 15-20 reps (RPE 7-8)
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Biceps & Triceps
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps each arm (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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3 sets of 8-12 reps (RPE 7-8)
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Bicep & Tricep Growth Plan
Biceps & Triceps
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Tricep Kickbacks + Bicep Curls (Superset)
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3 sets of 8-12 reps (RPE 7-8)
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Concentration Curls + Overhead Extension (Superset)
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3 sets of 8-12 reps (RPE 7-8)
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Band Bar Curls (1/3's) + Band Bar Tricep Pressdowns (1/3's) (Superset)
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3 sets of 21 reps for each exercise
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7 reps full range of motion​
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7 reps at 2/3 range of motion
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7 reps at 1/3 range of motion (Peak muscle contraction)
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Band Bar Curls (Dropset) + Band Bar Tricep Pressdowns (Dropset) (Superset)​
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1 set on each exercise until failure
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Start with the thickest/heaviest resistance band and perform as many reps as possible until failure
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After failure transition to a thinner/lighter band and perform as many reps as possible until failure
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Continue down the bands until you have reached total muscle
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