Jim Stoppani, PhD Down and Up Mass Full-Split
General
Beginner
Machine strength
Plan Details
The Jim Stoppani, PhD Down and Up Mass Full-Split routine by qgdqzqm is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
The muscle-building benefits of a body part split plus the fat-burning and conditioning prowess of full-body training - in one program.
Routine detail
Mon
Chest & Abs Focus
Est. 0 min
14 exercises
Barbell Bench Press
2 Sets x 10 Reps
Dumbbell Incline Reverse Grip Press
2 Sets x 10 Reps
Dumbbell Fly
2 Sets x 10 Reps
Cable Cross-Over
2 Sets x 10 Reps
Barbell Front Squat
2 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 10 Reps
Dumbbell Seated Arnold Press
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Cable Calf Raise
2 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 10 Reps
Cable High Curl (Supine)
2 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 10 Reps
Smith Machine Hip Thrust
2 Sets x 10 Reps
Barbell Press Sit-Up
2 Sets x 10 Reps
Tue
Back & Calves Focus
Est. 0 min
14 exercises
Barbell Deadlift
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Dual Cable Triceps Extension
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Barbell Incline Bench Press
2 Sets x 10 Reps
Cable One-Arm Reverse Fly
2 Sets x 10 Reps
Smith Machine One-Arm Shrug
2 Sets x 10 Reps
Dumbbell Tricep Kickback
2 Sets x 10 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Barbell Reverse Wrist Curl
2 Sets x 10 Reps
Cable Oblique Crunch
2 Sets x 10 Reps
Machine Calf Raise
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Wed
Shoulders, Traps & Abs Focus
Est. 0 min
16 exercises
Barbell Shoulder Press
2 Sets x 10 Reps
Smith Machine Upright Row
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 10 Reps
Barbell Shrug
2 Sets x 10 Reps
Barbell Behind the Back Shrug
2 Sets x 10 Reps
Barbell Step-Up
2 Sets x 10 Reps
Cable Low Cross-Over
2 Sets x 10 Reps
T Bar Prone Row
2 Sets x 10 Reps
Calf Press On Leg Press
2 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 10 Reps
Cable Bicep Curl (Supine)
2 Sets x 10 Reps
Cable External Rotation
2 Sets x 10 Reps
Cable Internal Rotation
2 Sets x 10 Reps
Hanging Leg Raise
2 Sets
Cable Wood Chop
2 Sets x 10 Reps
Thu
Triceps, Biceps & Forearms Focus
Est. 0 min
15 exercises
Barbell Bench Press (Close Grip)
2 Sets x 10 Reps
Dumbbell Tricep Extension
2 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 10 Reps
Barbell Curl
2 Sets x 10 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Dumbbell Incline Spider Curl
2 Sets x 10 Reps
Barbell Hack Squat
2 Sets x 10 Reps
Cable Decline Chest Fly
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Cable Lateral Raise
2 Sets x 10 Reps
Dumbbell Prone Incline Shoulder Shrug
2 Sets x 10 Reps
Prone Calf Raise
2 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
2 Sets x 10 Reps
Barbell Wrist Curl (Palms Down)
2 Sets x 10 Reps
Cable Crunch
2 Sets x 10 Reps
Fri
Legs & Calves Focus
Est. 0 min
14 exercises
Smith Machine Bulgarian Split Squat
2 Sets x 10 Reps
Machine Leg Press (Wide Stance)
2 Sets x 10 Reps
Smith Machine Split Squat
2 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
2 Sets x 10 Reps
Machine Single-Leg Curl
2 Sets x 10 Reps
Barbell Decline Bench Press
2 Sets x 10 Reps
Machine One-Arm Pulldown
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 10 Reps
Cable Reverse Curl
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Machine Calf Raise
2 Sets x 10 Reps
Stability Ball V-Up
2 Sets x 10 Reps
