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5 Days/Week Split Program, High Volume
Not sure what a certain exercise is? Look here.
| BB | Barbell |
| DB | Dumbbell |
| EZ | EZ-Curl Bar |
| SS | Superset (set of one exercise immediately followed by a set of another exercise without rest in between) |
| 2 x 10-12 | 2 sets with such weight that failure is reached in 10 to 12 reps |
| 1 x Failure | 1 set of bodyweight exercise taken to failure |
| Monday |
Tuesday |
Thursday |
| Legs, Calves |
Chest, Abs |
Back, Calves |
| BB Squat |
3 x 8-12 |
Incline BB Bench Press |
3 x 8-12 |
BB Deadlift |
3 x 8-12 |
| DB Walking Lunges |
3 x 10-15 |
Flat DB Bench Press |
3 x 8-12 |
Pullups |
3 x Failure |
| Leg Press |
3 x 10-15 |
Incline DB Flies |
3 x 8-12 |
DB Bent Row |
3 x 8-12 |
| Straight-Legged Deadlift |
3 x 8-12 |
Parallel Bar Dips |
3 x Failure |
Sitting Cable Row |
3 x 10-15 |
| Leg Extension |
3 x 15-20 |
Cable Crossovers |
3 x 10-15 |
DB Pullover |
3 x 8-12 |
| Standing Calf Raises |
3 x 8-12 |
Swiss Ball Ab Crunches |
3 x 10-15 |
Sitting Calf Raises
SS
Plate Toe Raises |
3 x 10-15
SS
3 x 20-40 |
| Sitting Calf Raises |
3 x 15-20 |
Hanging Leg Raises |
3 x Failure |
Standing Calf Raises |
3 x 15-20 |
| Friday |
Sunday |
| Shoulders, Abs |
Biceps, Triceps, Forearms |
| BB Hang Clean and Press |
3 x 4-8 |
BB Curls
SS
BB Overhead Extensions |
2 x 8-12
SS
2 x 8-12 |
| Sitting DB Shoulder Press |
3 x 8-12 |
Cable Pressdowns
SS
Cable Curls |
2 x 10-15
SS
2 x 10-15 |
| Sitting DB Side Raises |
3 x 10-15 |
Sitting Incline DB Curls |
2 x 8-12 |
| Bent Rear DB Raises |
2 x 10-15 |
EZ Skullcrusher |
2 x 8-12 |
| EZ Upright Row |
3 x 8-12 |
DB Overhead Extension |
2 x 8-12 |
| BB Shrugs |
2 x 10-15 |
BB Close-Grip Bench Press |
2 x 8-12 |
| Decline Crunches |
3 x Failure |
Hammer DB Curls |
2 x 8-12 |
| Hanging Knee Raises |
3 x Failure |
BB Behind-Back Wrist Curls |
3 x 15-20 |
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BB Wrist Extensions |
3 x 15-20 |
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