#Workout Split Routine Pdf

My FULL 6-Day Workout Split 🦾 A lot of you have been asking me to make a video on how many exercises I do for each muscle group in my split, so here it is 🤝 Follow me for more fitness tips & workouts :) DM me “1on1” for 1-on-1 Coaching 🏋️‍♂️ #reels #foryou #motivation #fitnessmotivation #fitness #mentality #workout #training #arnoldschwarzenegger #musclegain #abs #biceps

Working smarter > Working harder Structure is key Here’s a structured workout split to maximise growth Day 1: Push Day 2: Pull Day 3: Legs Day 4: Rest Day 5: Chest / Back / Arms Day 6: Shoulders / Legs Day 7: Rest If you want access to the full plan, comment “PLAN”, and I’ll send it

The best 5 day workout split (not my current split) @aybl code “HARLEY” #gymmotivation #natty #workoutsplit

📌SAVE THIS 📝 Here is a split that actually works for men building their body while building their life If your workouts are random… your physique is going to be random too. And most guys don’t need more exercises. They need a structure they can stick to week after week. That’s why this 5-day split is my go-to for fat loss + building a lean physique: ✅ 5 days of training (structured, but still realistic) ✅ Every muscle hit multiple times per week ✅ Balanced volume without burning out ✅ Workouts stay around 60 minutes so life doesn’t throw you off track Here’s the split: Day 1: Push (chest / shoulders / triceps) Day 2: Pull (back / biceps) Day 3: Legs (quads / hams / glutes / calves) Day 4: Upper (balanced upper body strength + hypertrophy) Day 5: Full Body (legs + arms) This setup is simple: You know exactly what you’re training every day. You stay consistent. And consistency is what changes your body. No program hopping. No guessing. No spending 2 hours in the gym. And don’t skip recovery either because progress isn’t just lifting. It’s steps, mobility, sleep, and nutrition. Run this split for 8–12 weeks, focus on progression, and fuel your body properly… That’s how busy men lose 10–20 pounds and build a lean physique without giving up their life. 💬Comment or DM “LEAN” and I’ll send for my FREE Fat Loss Guide - created specifically for career driven men who want to lose fat, build muscle, and finally feel confident in their body again

a lot of you have been asking for my workout split, so here it is! i am currently trying to maintain a lean & toned physique while growing my glutes. i have fallen in love with pilates and pilates inspired strength training! a reminder that my results are 20% my workouts and 80% my nutrition. what i eat in a day is coming soon! 👀 #workoutsplit #pilates #strengthtraining #lean #toned #workoutwithme #weekofworkouts

The Best Workout Split for Size: Train each muscle 2x/week for faster growth. 👉 Comment “SPLIT” and I’ll DM the 12-Week Plan + Meal Guide #workoutsplit #musclegrowth #mensfitness #gymtips #fitnesstips

My FULL 6 Day Workout Split (For Ramadan) 🦾 A lot of you have been asking me to make a video on my workout split for Ramadan. This is how many exercises I do for each muscle group in my split, enjoy the gains 🤞 Follow me for more fitness tips & workouts :) #reels #foryou #motivation #fitnessmotivation #mentality

LOW-VOLUME, HIGH-INTENSITY HYPERTROPHY SPLIT (workout for busy men, only 30 mins) Schedule: Monday: Upper Body Tuesday: Lower Body Thursday: Upper Body Friday: Lower Body Key Focus: - 1-2 sets per exercise - Push close to failure (1 RIR or failure) - Prioritize form, effort, and progressive overload UPPER BODY DAY(Chest, Back, Shoulders, Arms): - Incline Dumbbell Bench Press: 2 x 6-8 reps (2-3 min rest) - Pull-Ups (Weighted if possible): 2 x 6-8 reps (2-3 min rest) - Lateral raises: 2 x 8-10 reps (2-3 min rest) - Dumbbell Flyes: 1-2 x 10-12 reps (90 sec rest) - Single-Arm Dumbbell Rows: 2 x 8-10 reps per side (2 min rest) - Reverse pec dec fly: 2 x 8-10 reps (2 min rest) - Cable Tricep Pushdowns: 1-2 x 10-12 reps (90 sec rest) - Incline Dumbbell Curls: 1-2 x 10-12 reps (90 sec rest) — LOWER BODY DAY(Quads, Hamstrings, Glutes, Calves, Core): - Barbell Back Squats: 3 x 6-8 reps (3 min rest) - Romanian Deadlifts: 3 x 8-10 reps (2-3 min rest) - Leg Press: 2 x 10-12 reps (2 min rest) - Walking Dumbbell Lunges: 1-2 x 12-15 reps per leg (2 min rest) - Standing Calf Raises: 3 x 10-12 reps (60-90 sec rest) - Hanging Leg Raises: 1-2 x 12-15 reps (60 sec rest) Rest Days: - Wednesday, Saturday, and Sunday: Focus on recovery, mobility, and nutrition. Notes: - Train hard, log your progress (weights, reps). - Focus on perfect form and pushing to failure or 1 rep short (RIR). - Proper nutrition and sleep will fuel growth. DM me “COACH” for a workout plan catered to your busy schedule and long work hours. . #fitness #gym #workout #fitnessmotivation #fit #motivation #bodybuilding #training #health #fitfam #healthylifestyle #lifestyle #love #gymlife #gymmotivation #sport #instagood #healthy #personaltrainer #muscle #crossfit #fitnessmodel #exercise #weightloss #fitnessjourney #fashion #wellness #instagram #model #yoga

The Best 5-Day Workout Split 🦾 Follow me for more fitness tips & workouts :) #reels #foryou #motivation #fitnessmotivation #mentality

this workout split by far has given me the most growth even after years of lifting - - - -Full Training Program in bio - - - - - - - - - - - - - - - - - - - #fitness #transformation #workoutsplit #gymmotivation #bodybuilding

Best workout split if you can only train 3 days. @ayblmen code HARLEY #natty #gymmotivation #gymtips

Here’s the exact 5-day split I use to get jacked, athletic & mobile ⤵️ If you like this, comment UPGRADE to get the full program ⸻ Day 1 - Full Body Power & Strength. I like to start the week off strong with heavy lifts while you’re at your freshest. ⸻ Day 2 - Bodybuilding Upper, Mobility Lower. No matter how hard you push, this will never be as taxing as heavy squats, presses & jumps. Low volume, high intensity. This gives your nervous system a break from the previous workout, and sets you up for a big mid-week workout. 40-55 minutes at most. ⸻ Day 3 - Plyos, Sprints & Lower Body - Build explosive power and speed. This is a tough day, but short and sharp. ⸻ Day 4 - Bodybuilding Upper & Conditioning - Another lower intensity day to buffer the stress from the previous day. ⸻ Day 5 - Full Body Strength & Conditioning - I also call this Broccoli Day - the day where I slot in all the work I’d usually try to skip - just like eating my broccoli 🥦