Intense Split - I
This advanced routine involves training twice daily, five days a week, focusing on specific muscle groups in each session. The morning sessions emphasize heavy compound lifts, while the evening sessions target hypertrophy with isolation movements. This approach allows for increased training volume and intensity, promoting significant muscle growth. Due to its demanding nature, it’s crucial to ensure adequate nutrition, sleep, and recovery to support this regimen.
| Day: Monday (Back) | ||||||
| Exercise | Set 1 (Reps) | Set 2 (Reps) | Set 3 (Reps) | Set 4 (Reps) | Remarks | Video |
| Close (V-Grip) Pull Down + Inclined Bench DB Rows | 20 (each) | 18 (each) | 15 (each) | 12 (each) | View | |
| Bent Over BB Rows / Rope Rows (Best Over) | 20 | 18 | 15 | 12 | Last set drop | View |
| Cat Pull Down + Seated Rows (Straight Bar?) | 15 | 12 | 10 | 8 | View | |
| Upright Rows + Face Rope Pulley | 20 | 18 | 15 | 12 | View | |
| DB Shrugs (Progressive Overload) | 15 | 15 | 15 | 15 | 4 sets of progressive overload | View |
| Day: Tuesday (Arms) | ||||||
| Exercise | Set 1 (Reps) | Set 2 (Reps) | Set 3 (Reps) | Set 4 (Reps) | Remarks | Video |
| Lying Cable Curls (Tempo Set) | 12-15 | 12-15 | 12-15 | 12-15 | Tempo set | View |
| Preacher Hammer DB Curls (Each Hand) | 12-15 | 12-15 | 12-15 | – | 3 sets each hand | View |
| Reverse Grip Press Down + Press Down | 20 (each) | 18 (each) | 15 (each) | 12 (each) | View | |
| Skull Crushers DB + Overhead Extension | 20 | 18 | 15 | 12 | View | |
| The One | 15 | 12 | 10 | – | View | |
| Single Hand DB + Bench Dips | 15 | 15 | 15 | – | 3 sets | View |
| Day: Wednesday (Quads) | ||||||
| Exercise | Set 1 (Reps) | Set 2 (Reps) | Set 3 (Reps) | Set 4 (Reps) | Remarks | Video |
| Hack / Half Squats | 20 | 20 | 20 | 20 | Progressive overload | View |
| Walking Lunges (Each Leg) | 15 | 15 | 15 | – | 3 sets | View |
| Narrow Leg Press + Hip Abductor / Sumo Squats | 20 (each) | 20 (each) | 20 (each) | 20 (each) | View | |
| Leg Extensions | 20 | 18 | 15 | 12 | View | |
| Calf Raises | 50 | 50 | 50 | 50 | 4 sets | View |
| Day: Thursday (Shoulders) | ||||||
| Exercise | Set 1 (Reps) | Set 2 (Reps) | Set 3 (Reps) | Set 4 (Reps) | Remarks | Video |
| Shoulder DB Press + Front Plate Raises | 20 | 18 | 15 | 15 | Progressive overload | View |
| Seated Side Laterals DB | 12-15 | 12-15 | 12-15 | 12-15 | View | |
| Standing Side Laterals with Dumbbells | 20 | 18 | 15 | 12 | Last set drop, maintain progressive overload | View |
| Reverse Butterfly + Face Rope Pulley | 20 | 18 | 15 | 12 | View | |
| Bent Side Laterals + Shrugs | 20 | 18 | 15 | 12 | View | |
| Day: Friday (Hamstrings + Calves) | ||||||
| Exercise | Set 1 (Reps) | Set 2 (Reps) | Set 3 (Reps) | Set 4 (Reps) | Remarks | Video |
| Sumo Deadlift | 20 | 18 | 15 | 12 | Progressive overload | View |
| Sumo Squats (Bar) + Leg Curls | 20 | 18 | 15 | 12 | View | |
| Weighted Walking Lunges (Wikd Stone) | 20 | 20 | 20 | 20 | View | |
| Weighted Stands Leg Press + H.P Adductor | 20 | 20 | 20 | 20 | View | |
| Weight Calf Raises | 50 | 50 | 50 | 50 | 4 sets | View |
| Day: Saturday (Chest) | ||||||
| Exercise | Set 1 (Reps) | Set 2 (Reps) | Set 3 (Reps) | Set 4 (Reps) | Remarks | Video |
| Flat Bench Press + Butterfly | 12-15 | 12-15 | 12-15 | 12-15 | View | |
| Incline Press + Upper Fly | 12-15 | 12-15 | 12-15 | 12-15 | View | |
| Pull Over + Cross | 12-15 | 12-15 | 12-15 | 12-15 | View | |
| Weighted Push-Ups | Failure | Failure | Failure | Failure | 4 sets to failure | View |
| Tempo Set Details | ||||||
| Tempo: 3 seconds for each movement. | ||||||
| Start the Rep: Take 3 seconds. | ||||||
| Hold on Top: 3 seconds. | ||||||
| Negative Movement: 3 seconds. |
If you experience any difficulties or have any concerns regarding this workout plan, please don’t hesitate to reach out. You can speak with any trainer available on the floor for guidance, or visit the reception desk for further assistance. We’re here to support you on your fitness journey and ensure you have the best experience possible!