Training Split

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My training split / workouts all logged via the Hevy workout app. I do all of these at ~4 sets, 6-15 reps. Once I’m able to reach 15 reps then I increase the weight or increase the intensity through progressive overload.

Warm-Up:

2 minutes of cardio, choose 1.

• Jumping jacks
• Burpees
• Mountain climbers
• Jump rope

Day 1: Upper (Chest Emphasis)

• Push Up (Calisthenics Skill Progression)
  • Decline push up
  • Standard push up
  • Diamond push up
  • Archer push up
• Bench Press
• Incline Bench Press
• Chest Fly
• Lateral Raise
• Triceps Extension
• Triceps Pushdown

Day 2: Back

• Pull Up (Calisthenics Skill Progression)
  • Inverted row
  • Assisted pull up
  • Chin up
  • Standard pull up
• Bent Over Row
• Lat Pulldown
• Cable Row
• Shrugs
• Face Pull
• Bicep Curl

Day 3: Legs

• Goblet Squat
• Back Squat
• Romanian Deadlift
• Hip Thrust
• Leg Extension
• Hamstring/Leg Curl
• Calf Raise

Day 4: Rest

• Stretching

Day 5: Upper (Shoulder Emphasis)

• Pike Push Up (Calisthenics Skill Progression)
• Shoulder Press
• Lateral Raise
• Face Pull
• Chest Press
• Chest Dips
• Rear Delt Reverse Fly

Day 6: Arms

• EZ Bar Biceps Curl
• Skull crushers
• Biceps Curl
• Triceps Extension
• Preacher Curl
• Triceps Pushdown
• Hammer Curl

Day 7: Rest

• Stretching

“In order to win, you must expect to win.” — Richard Bach