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2 Week Split

lgevorgyan

Oct 16th 2022

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2 Week Split

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6 DAYS - Sport Specific - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Bench Press 4 exercises, 0 min

	Bench Hip Thrust	5x10 reps	rest: 0s
	Barbell Standing Calf Raise	5x10 reps	rest: 0s
	Barbell Bench Press	5x4 reps	rest: 0s
	Machine Seated Row	5x15 reps	rest: 0s

Incline Dumbbell 5 exercises, 0 min

	Dumbbell Seated Single-Leg Calf Raise	5x12 reps	rest: 0s
	Dumbbell Incline Bench Press	5x8 reps	rest: 0s
	Cable Rope Face Pull	5x10 reps	rest: 0s
	Dumbbell Alternating Bicep Curl	5x6 reps	rest: 0s
	EZ Bar French Press	5x8 reps	rest: 0s

Back Squat 2 exercises, 0 min

	Barbell Squat	5x8 reps	rest: 0s
	Machine Seated Single-Leg Calf Raise	5x10 reps	rest: 0s

Front Squat 3 exercises, 0 min

	Barbell Front Squat	5x4 reps	rest: 60s
	Machine Seated Calf Raise	5x12 reps	rest: 60s
	Barbell Military Press	3x6 reps	rest: 60s

Leg Pump + Core 5 exercises, 0 min

	Single-Leg Calf Raise	3x8 reps	rest: 0s
	Machine Single-Leg Extension	5x10 reps	rest: 0s
	Machine Single-Leg Curl	5x10 reps	rest: 0s
	Dragon Flag	3x8 reps	rest: 0s
	Back Hyperextension	3x8 reps	rest: 0s

Oly 1 exercises, 0 min

5x1 reps

rest: 0s

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