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Craig's 1 Year 5 Day Split Workout
Cutting
Intermediate
Barbell
Plan Details
The Craig's 1 Year 5 Day Split Workout routine by kingofska is a 31 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Work out routine for one full year. 8 Week switching routine. • Make sure you start each workout with a proper warm up routine: In your first warm-up set, you want to do 12 reps with about 50 percent of your heavy, 4- to 6-rep set weight and then rest for 1 minute. In your second warm-up set, you use the same weight as the first and do 10 reps this time at a little faster pace. Then rest for 1 minute. Your third warm-up set is 4 reps with about 70 percent of your heavy weight, and it should be done at a moderate pace. Once again, you follow this set with a 1-minute rest. The fourth warm-up set is the final one and it’s simple: 1 rep with about 90 percent of your heavy weight. Rest 2 to 3 minutes after this final warm-up set. • When your workout calls for an “Abs Circuit,” do the following: Do a set of a weighted exercise like the cable crunch, captain’s chair leg raise, or hanging leg raise for 10 to 12 reps (you can add weight to the latter two by snatching a dumbbell in between your feet). Go directly into 1 set of an unweighted exercise, to failure. Rest 2 to 3 minutes then repeat.
Routine detail
Mon
Week 10-17 Chest and Abs
Est. 35 min
4 exercises
Dumbbell Incline Bench Press
7 Sets x 12 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 6 Reps
Mon
Week 19-26 Chest and Abs
Est. 35 min
4 exercises
Dumbbell Incline Bench Press
7 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 6 Reps
Mon
Week 28-35 Chest and Abs
Est. 35 min
4 exercises
Barbell Bench Press
7 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Mon
Week 37-44 Chest and Abs
Est. 34 min
4 exercises
Barbell Incline Bench Press
7 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 6 Reps
Mon
Week 46-53 Chest and Abs
Est. 34 min
4 exercises
Barbell Bench Press
7 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Mon
Week 1-8 Chest and Abs
Est. 34 min
4 exercises
Barbell Incline Bench Press
7 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 6 Reps
Tue
Week 19-26 Back and Calves
Est. 50 min
7 exercises
Barbell Deadlift
7 Sets x 12 Reps
T Bar Row
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Barbell Shrug
2 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Tue
Week 28-35 Back and Calves
Est. 44 min
6 exercises
Barbell Deadlift
7 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Barbell Shrug
2 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Tue
Week 1-8 Back and Calves
Est. 50 min
7 exercises
Barbell Deadlift
7 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Barbell Shrug
2 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Tue
Week 10-17 Back and Calve
Est. 50 min
7 exercises
Barbell Deadlift
7 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Barbell Shrug
2 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Tue
Week 37-44 Back and Abs
Est. 51 min
7 exercises
Barbell Deadlift
7 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Barbell Shrug
2 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Tue
Week 46-53 Back and Calves
Est. 50 min
7 exercises
Barbell Deadlift
7 Sets x 12 Reps
Pull-Up
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Barbell Shrug
2 Sets x 6 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Wed
Week 37-44 Shoulder and Abs
Est. 28 min
3 exercises
Barbell Military Press
7 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 6 Reps
Barbell Rear Delt Row
3 Sets x 6 Reps
Wed
Week 1-8 Shoulder and Abs
Est. 28 min
3 exercises
Barbell Military Press
7 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Barbell Rear Delt Row
3 Sets x 6 Reps
Wed
Week 46-53 Shoulder and Abs
Est. 28 min
3 exercises
Barbell Military Press
7 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 6 Reps
Wed
Week 10-17 Shoulders and Abs
Est. 28 min
3 exercises
Barbell Military Press
7 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 6 Reps
Wed
Week 19-26 Shoulders and Abs
Est. 28 min
3 exercises
Barbell Military Press
7 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Wed
Week 28-35 Shoulders and Abs
Est. 28 min
3 exercises
Barbell Military Press
7 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 6 Reps
Thu
Week 19-26 Legs
Est. 35 min
4 exercises
Barbell Squat
7 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Donkey Calf Raise
3 Sets x 6 Reps
Thu
Week 28-35 Legs
Est. 41 min
5 exercises
Barbell Front Squat
7 Sets x 12 Reps
Barbell Squat
3 Sets x 6 Reps
Dumbbell Hamstring Curl
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Donkey Calf Raise
3 Sets x 6 Reps
Thu
Week 10-17 Legs
Est. 42 min
5 exercises
Barbell Squat
7 Sets x 12 Reps
Barbell Lunge
3 Sets x 6 Reps
Barbell Front Squat
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Donkey Calf Raise
3 Sets x 6 Reps
Thu
Week 46-53 Legs
Est. 42 min
5 exercises
Barbell Front Squat
7 Sets x 12 Reps
Barbell Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Donkey Calf Raise
3 Sets x 6 Reps
Thu
Week 1-8 Legs
Est. 41 min
5 exercises
Barbell Squat
7 Sets x 12 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Donkey Calf Raise
3 Sets x 6 Reps
Thu
Week 37-44 Legs
Est. 41 min
5 exercises
Barbell Squat
7 Sets x 12 Reps
Hack Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Donkey Calf Raise
3 Sets x 6 Reps
Fri
Week 46-53 Upper Body and Abs
Est. 52 min
5 exercises
Dumbbell Incline Bench Press
7 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
7 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Fri
Week 10-17 Upper Body and Abs
Est. 52 min
5 exercises
Dumbbell Incline Bench Press
7 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
7 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Barbell Tricep Press (Supine)
3 Sets x 6 Reps
Fri
Week 1-8 Upper Body and Abs
Est. 50 min
5 exercises
Barbell Incline Bench Press
7 Sets x 12 Reps
Barbell Curl
7 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Fri
Week 37-44 Upper Body and Abs
Est. 50 min
5 exercises
Barbell Incline Bench Press
7 Sets x 12 Reps
Barbell Curl
7 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Fri
Week 28-35 Upper Body and Abs
Est. 50 min
5 exercises
Barbell Incline Bench Press
7 Sets x 12 Reps
EZ Bar Curl
7 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Fri
Week 19-26 Upper Body and Abs
Est. 50 min
5 exercises
Barbell Bench Press
7 Sets x 12 Reps
Barbell Curl
7 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Any
See routine description for Abs circuit
Est. 79 min
11 exercises
Air Bike
1 Set x 100 Reps
Alternating Heel Touch
1 Set x 100 Reps
Cable Kneeling Crunch (Rope)
1 Set x 12 Reps
Parallel Bar Leg Raise
1 Set x 12 Reps
Hanging Leg Raise
1 Set x 12 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 100 Reps
Barbell Ab Rollout
1 Set x 100 Reps
Bench Leg Raise (Supine)
1 Set x 100 Reps
Decline Crunch
1 Set x 100 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
