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2022 New Split
AUTOPLAY
Sport
Advanced
Machine strength
Plan Details
The 2022 New Split routine by firemike36 is a 7 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Adv Bodybuilding specific
Routine detail
Day 1
Quads (H) Glutes Calves
Est. 0 min
18 exercises
Pit shark
4 Sets x 10 Reps
Vertical leg press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Hammer Hack Squat
4 Sets x 10 Reps
Icarian Hack Squat - Narrow
4 Sets x 10 Reps
Icarian Hack Squat
4 Sets x 10 Reps
Butt blaster
4 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 10 Reps
Narrow Vertical leg press
4 Sets x 10 Reps
Pit Shark sumo
4 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
New Butt blaster
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Donkey Calf Raise
4 Sets x 10 Reps
Day 2
Biceps (H) Hammies (H) Calves
Est. 0 min
27 exercises
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Machine Single-Leg Curl
5 Sets x 10 Reps
Hammer bicep curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Dumbbell Hammer preacher curl
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Sissy curls
4 Sets x 10 Reps
High Angle Dumbbell Preacher Curl
4 Sets x 10 Reps
V bar reverse curls
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Life fitness curl
4 Sets x 10 Reps
Dumbbell Alternating Seated Curl
4 Sets x 10 Reps
Scott bar reverse curls
4 Sets x 10 Reps
Hammer preacher curl
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Hammer stiffed legged deadlift
5 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Seated dumbbell hammer curls
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Prone single leg curls
5 Sets x 10 Reps
Donkey Calf Raise
6 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Day 3
Chest (H) Tris (H) Core
Est. 0 min
18 exercises
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Hammer Incline Press
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Hammer iso wide chest
4 Sets x 10 Reps
Matrix Chest press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Star Trac fly
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Hammer decline
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Hammer Tricep Ext
4 Sets x 10 Reps
Life fitness fly
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Matrix fly
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Day 4
Off
Est. 0 min
0 exercises
This day is empty
Day 5
Hammies (H) Shoulders (H)
Est. 0 min
18 exercises
Hammer shoulder press
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Cable Side Lateral Raise
4 Sets x 10 Reps
Smith machine shoulder press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Freemotion Shoulder Press
4 Sets x 10 Reps
Cable Front Raise
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Front Raise
4 Sets x 10 Reps
Side delt machine
4 Sets x 10 Reps
Hammer stiffed legged deadlift
5 Sets x 10 Reps
Front Shoulder press
4 Sets x 10 Reps
Plate loaded leg curl
5 Sets x 10 Reps
Machine Single-Leg Curl
5 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Day 6
Back (H) Biceps (H)
Est. 0 min
27 exercises
Hammer high row
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Hammer low row
4 Sets x 10 Reps
T bar lat pull downs
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine pull overs
4 Sets x 10 Reps
Freemotion Row
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Nautilus Row
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Incline Pullover
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
High angle hammer preacher curls
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 10 Reps
Cable One-Arm High Curl
4 Sets x 10 Reps
Cable One-Arm Preacher Curl
4 Sets x 10 Reps
Incline bench dumbbell hammer curls
4 Sets x 10 Reps
Sissy curls
4 Sets x 10 Reps
Incline bench dumbbell curls
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
High Angle Dumbbell Preacher Curl
4 Sets x 10 Reps
Scott bar reverse curls
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Scott bar cable reverse curls
4 Sets x 10 Reps
Day 7
Tri (H) Lower Back Rear Delts Calves
Est. 0 min
16 exercises
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Scott Bar press downs
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Rear Lateral Raise
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 10 Reps
Machine Back Extension
4 Sets x 10 Reps
Smith Machine Upright Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Machine Calf Raise
6 Sets x 10 Reps
Donkey Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
