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Workout Description
He used the following weekly training split:
- Day 1 – Quads, Hamstrings & Calves
- Day 2 – Chest & Triceps
- Day 3 – Back & Biceps
- Day 4 – Quads (am), Hamstrings & Calves (pm)
- Day 5 – Shoulders & Forearms
- Day 6 – Rest
Quads, Hamstrings & Calves
| Exercise | Sets | Reps |
| Leg Extensions | 4 | 8-12 |
| Front Squat | 4 | 10-12 |
| Leg Press | 3 | 10-12 |
| Hack Squats | 7 | 5-7 |
| Stiff Leg Deadlifts | 4 | 10-12 |
| Leg Curl | 4 | 10-12 |
| Seated Leg Curl (Dagger) | 7 | 5-7 |
| Standing Calf Raise | 4 | 15-20 |
| Leg Press Calf Raise | 4 | 15-20 |
| Seated Calf Raise | 7 | 12-15 |
Chest and Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 10, 8, 8, 6 |
| Incline Bench Press | 3 | 8, 8, 6 |
| Decline Bench Press | 3 | 8, 8, 6 |
| Dumbbell Flys | 2 | 10 |
| Dumbbell Pullover | 2 | 8 |
| Tricep Extension | 4 | 10, 8, 8, 6 adding weight |
| Tricep Dip | 3 | 10 |
| Tricep Bench Dip | 3 | 8 |
Back & Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 5 | 10, 8, 8, 6, 4 |
| Chin Up | 2 | 8 |
| One Arm Dumbbell Row | 3 | 8 |
| Seated Row | 2 | 8 |
| Close Grip Lat Pull Down | 3 | 10, 10, 8 |
| Standing Barbell Curl | 3 | 8, 8, 6 |
| Close Grip Preacher Curl | 3 | 8, 8, 6 |
| Incline Dumbbell Curl | 2 | 12-14 |
| Concentration Curl | 2 | 10 |
Quads – AM |
||
| Exercise | Sets | Reps |
| Leg Extensions | 4 | 8-12 |
| Front Squat | 4 | 10-12 |
| Leg Press | 3 | 10-12 |
| Hack Squats | 7 | 5-7 |
Hamstrings & Calves – PM |
||
| Exercise | Sets | Reps |
| Stiff Leg Deadlifts | 4 | 10-12 |
| Leg Curls | 4 | 10-12 |
| Seated Leg Curl | 7 | 5-7 |
| Standing Calf Raise | 4 | 15-20 |
| Leg Press Calf Raise | 4 | 15-20 |
| Seated Calf Raise | 7 | 12-15 |
Shoulders and Forearms
| Exercise | Sets | Reps |
|---|---|---|
| Machine Shoulder Press | 3 | 10 |
| Dumbbell Reverse Fly | 3 | 8-10 |
| Military Press | 4 | 10 |
| Dumbbell Lateral Raise | 2 | 10 |
| Dumbbell Shrugs | 2 | 10 |
| Upright Row | 2 | 10 |
| Standing Wrist Curl | 4 | 10 |
| Barbell Wrist Curl | 4 | 10 |
Note: Dumbbell shrugs and upright row can be supersetted.
Highly recommended Diet Plan : Team Fitswat | bulk Diet Plan – FitSwat 👈
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