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Split
General
Intermediate
Barbell
Plan Details
The Split routine by Duze is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest/Biceps
Est. 43 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dip
3 Sets
Barbell Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Day 2
Legs
Est. 40 min
6 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets
Day 3
Back
Est. 38 min
5 exercises
Barbell Deadlift
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 4
Shoulders/Triceps
Est. 60 min
8 exercises
Barbell Military Press
4 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Day 5
Full body
Est. 22 min
3 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
