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Alchemy Phase 3: Advanced Sculpting Split Format (10 Weeks)
General
Advanced
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Plan Details
The Alchemy Phase 3: Advanced Sculpting Split Format (10 Weeks) routine by Oliverseanj is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.
N= Last Set Drop Set. On last set complete listed reps, drop weight to a weight that allows 8 reps do this twice. *= 1-2 Second isometric Hold on each set += 3 second negative on each set.
Routine detail
Day 1
Back, Biceps + Core Strength
Est. 74 min
12 exercises
Incline Treadmill Walk
1 Set
Dynamic Warm-up Back
1 Set
Single Arm Farmer's Walk
3 Sets x 20 Reps
Assisted Isometric Pull-up
1 Set
Isometric Hold Barbell Row
1 Set
Isometric Hold Reverse BB Curl
1 Set
3 Count Lat Pull Down
1 Set
Dumbbell Hammer Curl
1 Set
ISO Hold Straight Arm Pulldown
1 Set
Cable Bicep Curl
1 Set
Cable Crunch
1 Set
Machine Ab Crunch
1 Set
Day 2
Chest, Triceps, Shoulders + Core Stability
Est. 68 min
14 exercises
Walking
1 Set
Dynamic Warm-up Chest
1 Set
Eccentric Smith Bench Press
1 Set
Push-Up
1 Set
Eccentric Smith Incline Bench
1 Set
Chest Plate Squeeze
1 Set
Smith Machine Shoulder Press
1 Set
3 Count Dumbbell Lateral Raise
1 Set
Cable Rope Front Raise
1 Set
3 Count Rope Face Pull
1 Set
Cable Tricep Pushdown (Rope)
1 Set
Cable Rope Overhead Tricep Extension
1 Set
Anti-rotation Press
1 Set
Active Plank
1 Set
Day 3
Legs + METCON
Est. 57 min
12 exercises
Dynamic Warm-up Legs
1 Set
Barbell Front Squat
1 Set
DB Low Lateral Lunge
1 Set
Reverse Hack Squat Power Squat
1 Set
Kettlebell Deep Squat
1 Set
Barbell Hip Thrust
1 Set
Band Resisted KB RDL
1 Set
Weighted Tib Trainer
1 Set
Machine Seated Calf Raise
1 Set
Machine Calf Raise
1 Set
Air Assault For Calories
5 Sets
Farmer's Walk
5 Sets x 10 Reps
Day 4
Recovery
Est. 62 min
1 exercise
Active Recovery
1 Set
Day 5
Dropsets Back, Biceps + Core Stability
Est. 60 min
10 exercises
Incline Treadmill Walk
1 Set
Dynamic Warm-up Back
1 Set
Touch And Go Trap Bar Deadlift
1 Set
Half Kneeling Cable One Arm PullDown
1 Set
Cable Rope Forward Lean PullDown
1 Set
Cable Seated Row
1 Set
Dumbbell Shoulder Shrug
1 Set
Dumbbell Rack Run
1 Set
Isometric Hold Ab Wheel
1 Set
Weighted Kneeling Squat
3 Sets x 5 Reps
Day 6
Dropsets Chest, Shoulders, Triceps + Rotational Core
Est. 74 min
11 exercises
Dynamic Warm-up Chest
1 Set
Leverage Decline Chest Press
1 Set
Machine Fly
1 Set
Cable Machine Chest Press
1 Set
Cable Lower Chest Raise
1 Set
Machine Shoulder Press
1 Set
Machine Reverse Fly
1 Set
Barbell Bench Press (Close Grip)
1 Set
Dumbbell Incline Tricep Extension
1 Set
Cable Pallof Press with Rotation
1 Set
Cable Reverse Wood Chop
1 Set
Day 7
Dropsets Legs + METCON
Est. 65 min
11 exercises
Rowing
1 Set
Dynamic Warm-up Legs
1 Set
Machine Leg Press
1 Set
Machine Leg Press (Wide Stance)
1 Set
Machine Single-Leg Extension
1 Set
Machine Leg Curl (Prone)
1 Set
Cable Pull Through
1 Set
Donkey Calf Raise
1 Set
Machine Hip Abduction
1 Set
Medicine Ball Overhead Slam
5 Sets x 5 Reps
Sled Reverse Walk
5 Sets x 10 Reps
Day 8
Recovery
Est. 62 min
1 exercise
Active Recovery
1 Set
