Intense Split - II
This balanced routine alternates between upper and lower body workouts over four days, combining heavy compound exercises with isolation movements. Each session is designed to target specific muscle groups, allowing for focused training and optimal recovery. This split is suitable for those looking to build muscle and strength while maintaining a manageable training schedule.
| Monday (Back + Abs – Upper) | |||
| Exercise | Sets x Reps | Remarks | Video |
| Deadlift | 5 x 10-12 | View | |
| Seated Rows | 4 x 10-15 | Light weight x 2 sets, Heavy weight x 2 sets | View |
| Lat Pull Down + Sub Sets | 4 x 10-15 | View | |
| Bent Over Barbell Rows | 4 x 10-15 | View | |
| T-Bar Rows | 4 x 10-15 | View | |
| Straight Arm Pull Down (Failure Sets) | 2 x 10-30 | View | |
| Abs – Crunches on Machine | 4 x 20 | View | |
| Cyclic Crunches | 4 x 20 | View | |
| Weighted Crunches (Legs in Air) | 4 x 20 | No rest | View |
| Treadmill (Post Workout) | 10 minutes | View | |
| Tuesday (Chest + Triceps) | |||
| Exercise | Sets x Reps | Remarks | Video |
| Push-Ups | 3 x 20 | View | |
| Flat Bench Press | 4 x 12-15 | View | |
| Flat DB Fly (Sub Sets) | 5 x 12-15 | View | |
| Inclined DB Fly | 6 x 12-15 | View | |
| Flat DB Fly | 7 x 12-15 | View | |
| Butterfly | 8 x 12-15 | View | |
| Pull Over | 9 x 12-15 | View | |
| Grass Over | 10 x 12-15 | View | |
| Push-Ups (Failure) | 3 sets | View | |
| Cardio (Post Workout) | 20 minutes | No abs | View |
| Wednesday & Saturday (Legs) | |||
| Exercise | Sets x Reps | Video | |
| Body Weight Squats | 4 x 12-15 | View | |
| Barbell Squats | 4 x 12-15 | View | |
| Leg Extension | 4 x 12-15 | View | |
| Walking Lunges | 4 x 12-15 | View | |
| Leg Press | 4 x 12-15 | View | |
| Leg Curls | 4 x 12-15 | View | |
| Calf Raises | 4 x 20 | View | |
| Lower Abs | View | ||
| Leg Raises | 4 x 20 | View | |
| Alternate Leg Raises | 4 x 20 | View | |
| Leg Uplift | 4 x 20 | View | |
| Cardio | 20 minutes | View | |
| Thursday (Arms) | |||
| Exercise | Sets x Reps | Video | |
| EZ Barbell Curl (Sub Set) | 4 x 12 | View | |
| Press Down | 4 x 12-15 | View | |
| Alternate DB Curls + Sub Set | 4 x 10-12 | View | |
| Overhead Triceps Extension | 4 x 12 | View | |
| Hammer DB Curls | 4 x 13 | View | |
| Close Grip Bench Press | 4 x 14 | View | |
| Double Hand DB | 4 x 15 | View | |
| Preacher Curls | 4 x 16 | View | |
| Bench Dips | 4 x 17 | View | |
| Reverse Curl + Clips | 4 x 15 | View | |
| Cardio (Post Workout) | 10 minutes | View | |
| Friday (Shoulders) | |||
| Exercise | Sets x Reps | Video | |
| Shoulder DB Press | 4 x 15-12-10-8 | View | |
| Arm Hold DB Press | 4 x 15-12-10-8 | View | |
| Rear Delt Fly DB | 4 x 20-18-15-12 | View | |
| Side Lateral Raises | 4 x 15-12-10-8 | View | |
| Upright Rows + Shrugs DB | 2 x 20-15 | View | |
| Abs | View | ||
| Leg Raises | 4 x 20 | View | |
| Alternate Leg Raises | 4 x 20 | View | |
| Twister | 4 x 20 | View | |
| Cardio & Core Details: | Video | ||
| Tempo: 3 seconds for each movement. | View | ||
| Start the Rep: Take 3 seconds. | View | ||
| Hold on Top: 3 seconds. | View | ||
| Negative Movement: 3 seconds. | View |
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!
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