Workout Split I

There are 5 Split I workouts that should be done each week with 2 rest days.

Add 2 minute video explaining the workout and demonstrating the exercises.

Legs & Shoulders - Split I

Warm up set 1: Barbell Squat* (50% 1RM for 12 reps)

Warm up set 2: Barbell Squat* (50% 1RM for 10 reps)

Warm up set 3: Barbell Squat* (70% 1RM for 4 reps)

Warm up set 4: Barbell Squat* (90% 1RM for 1 reps)

Set 1: Barbell Squat* (Working set of 70-85% 1RM for 3-5 reps)

Set 2: Barbell Squat* (Working set of 70-85% 1RM for 3-5 reps)

Set 3: Barbell Squat* (Working set of 70-85% 1RM for 3-5 reps)

Set 1: Leg Press (Working set of 70-85% 1RM for 3-5 reps)

Set 2: Leg Press (Working set of 70-85% 1RM for 3-5 reps)

Set 3: Leg Press (Working set of 70-85% 1RM for 3-5 reps)

Set 1: Romanian Deadlift (Working set of 70-85% 1RM for 3-5 reps)

Set 2: Romanian Deadlift (Working set of 70-85% 1RM for 3-5 reps)

Set 3: Romanian Deadlift (Working set of 70-85% 1RM for 3-5 reps)

Shoulders & Calves

Warm up set 1: Isolated Side Lateral Barbell Raise (50% 1RM for 10-12 reps)

Warm up set 1: Calf Raises (50% 1RM for 15-20 reps)

Warm up set 2: Isolated Side Lateral Barbell Raise (50% 1RM for 8-10 reps)

Warm up set 2: Calf Raises (50% 1RM for 15-20 reps)

Warm up set 3: Isolated Side Lateral Barbell Raise (70% 1RM for 8-10 reps)

Warm up set 3: Calf Raises (50% 1RM for 20-25 reps)

Set 1: Isolated Side Lateral Barbell Raise (Working set of 60% 1RM until failure)

Set 1: Calf Raises (Drop sets of 90%, 85%, 60% 1RM until failure)

Set 2: Isolated Side Lateral Barbell Raise (Working set of 60% 1RM until failure)

Set 2: Calf Raises (Drop sets of 90%, 85%, 60% 1RM until failure)

Set 3: Isolated Side Lateral Barbell Raise (Working set of 60% 1RM until failure)

Set 3: Calf Raises (Drop sets of 90%, 85%, 60% 1RM until failure)

Set 1: Bent Over Cheat Lateral Raise (Working set of 75% 1RM until failure)

Set 4: Calf Raises (Drop sets of 90%, 85%, 60% 1RM until failure)

Set 2: Bent Over Cheat Lateral Raise (Working set of 75% 1RM until failure)

Set 5: Calf Raises (Drop sets of 90%, 85%, 60% 1RM until failure)

Set 3: Bent Over Cheat Lateral Raise (Working set of 75% 1RM until failure)

*If you have back issues, try heavy Goblet squats or lunges.

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Add 2 minute video explaining the workout and demonstrating the exercises.

Chest & Calves - Split I

Warm up set 1: Incline Barbell Bench Press (50% 1RM for 12 reps)

Warm up set 2: Incline Barbell Bench Press (50% 1RM for 10 reps)

Warm up set 3: Incline Barbell Bench Press (70% 1RM for 4 reps)

Warm up set 4: Incline Barbell Bench Press (90% 1RM for 1 reps)

Set 1: Incline Barbell Bench Press (Working set of 70-85% 1RM for 3-5 reps)

Set 2: Incline Barbell Bench Press (Working set of 70-85% 1RM for 3-5 reps)

Set 3: Incline Barbell Bench Press (Working set of 70-85% 1RM for 3-5 reps)

Set 1: Incline Dumbbell Press (Working set of 70-85% 1RM for 3-5 reps)

Set 2: Incline Dumbbell Press (Working set of 70-85% 1RM for 3-5 reps)

Set 3: Incline Dumbbell Press (Working set of 70-85% 1RM for 3-5 reps)

Set 1: Flat Barbell Bench Press (Working set of 70-85% 1RM for 3-5 reps)

Set 2: Flat Barbell Bench Press (Working set of 70-85% 1RM for 3-5 reps)

Set 3: Flat Barbell Bench Press (Working set of 70-85% 1RM for 3-5 reps)

Set 1: Weighted Dips, Chest Variation (Working set with 25-50% extra bodyweight until failure)

Set 2: Weighted Dips, Chest Variation (Working set with 25-50% extra bodyweight until failure)

Set 3: Weighted Dip, Chest Variation (Working set with 25-50% extra bodyweight until failure)

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