kingofska

Nov 6th 2018

TRY IT OUT

DOWNLOAD

Craig's 1 Year 5 Day Split Workout

DOWNLOADS/VIEWS: 86/5366

RATING: 78 (FROM 3 JEFIT MEMBERS)

4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Week 1-8 Chest and Abs 4 exercises, 34 mins

Barbell Incline Bench Press	7x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x6 reps	rest: 60s
Barbell Bench Press	3x6 reps	rest: 60s
Cable Rope Face Pull	3x6 reps	rest: 60s

Week 10-17 Chest and Abs 4 exercises, 35 mins

Dumbbell Incline Bench Press	7x12 reps	rest: 60s
Barbell Bench Press	3x6 reps	rest: 60s
Dumbbell Bench Press	3x6 reps	rest: 60s
Cable Rope Face Pull	3x6 reps	rest: 60s

Week 19-26 Chest and Abs 4 exercises, 35 mins

Dumbbell Incline Bench Press	7x12 reps	rest: 60s
Barbell Incline Bench Press	3x6 reps	rest: 60s
Dumbbell Bench Press	3x6 reps	rest: 60s
Cable Rope Face Pull	3x6 reps	rest: 60s

Week 28-35 Chest and Abs 4 exercises, 34 mins

Barbell Bench Press	7x12 reps	rest: 60s
Dumbbell Bench Press	3x6 reps	rest: 60s
Dumbbell Incline Bench Press	3x6 reps	rest: 60s
Barbell Incline Bench Press	3x6 reps	rest: 60s

Week 37-44 Chest and Abs 4 exercises, 34 mins

Barbell Incline Bench Press	7x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x6 reps	rest: 60s
Barbell Bench Press	3x6 reps	rest: 60s
Cable Rope Face Pull	3x6 reps	rest: 60s

Week 46-53 Chest and Abs 4 exercises, 34 mins

Barbell Bench Press	7x12 reps	rest: 60s
Barbell Incline Bench Press	3x6 reps	rest: 60s
Dumbbell Bench Press	3x6 reps	rest: 60s
Dip	3x6 reps	rest: 60s

Week 1-8 Back and Calves 7 exercises, 50 mins

Barbell Deadlift	7x12 reps	rest: 60s
Barbell Bent-Over Row	3x6 reps	rest: 60s
Pull-Up	3x6 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x6 reps	rest: 60s
Barbell Shrug	2x6 reps	rest: 60s
Machine Calf Raise	3x6 reps	rest: 60s
Machine Seated Calf Raise	3x6 reps	rest: 60s

Week 10-17 Back and Calve 7 exercises, 50 mins

Barbell Deadlift	7x12 reps	rest: 60s
Dumbbell One-Arm Row	3x6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x6 reps	rest: 60s
Cable Seated Row	3x6 reps	rest: 60s
Barbell Shrug	2x6 reps	rest: 60s
Machine Calf Raise	3x6 reps	rest: 60s
Machine Seated Calf Raise	3x6 reps	rest: 60s

Week 19-26 Back and Calves 7 exercises, 50 mins

Barbell Deadlift	7x12 reps	rest: 60s
T Bar Row	3x6 reps	rest: 60s
Cable Seated Row	3x6 reps	rest: 60s
Chin-Up	3x6 reps	rest: 60s
Barbell Shrug	2x6 reps	rest: 60s
Machine Calf Raise	3x6 reps	rest: 60s
Machine Seated Calf Raise	3x6 reps	rest: 60s

Week 28-35 Back and Calves 6 exercises, 44 mins

Barbell Deadlift	7x12 reps	rest: 60s
Barbell Bent-Over Row	3x6 reps	rest: 60s
Chin-Up	3x6 reps	rest: 60s
Barbell Shrug	2x6 reps	rest: 60s
Machine Calf Raise	3x6 reps	rest: 60s
Machine Seated Calf Raise	3x6 reps	rest: 60s

Week 37-44 Back and Abs 7 exercises, 50 mins

Barbell Deadlift	7x12 reps	rest: 60s
Dumbbell One-Arm Row	3x6 reps	rest: 60s
Cable Seated Row	3x6 reps	rest: 60s
Chin-Up	3x6 reps	rest: 60s
Barbell Shrug	2x6 reps	rest: 60s
Machine Calf Raise	3x6 reps	rest: 60s
Machine Seated Calf Raise	3x6 reps	rest: 60s

Week 46-53 Back and Calves 7 exercises, 50 mins

Barbell Deadlift	7x12 reps	rest: 60s
Pull-Up	3x6 reps	rest: 60s
Barbell Bent-Over Row	3x6 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x6 reps	rest: 60s
Barbell Shrug	2x6 reps	rest: 60s
Machine Calf Raise	3x6 reps	rest: 60s
Machine Seated Calf Raise	3x6 reps	rest: 60s

Week 1-8 Shoulder and Abs 3 exercises, 28 mins

Barbell Military Press	7x12 reps	rest: 60s
Dumbbell Lateral Raise	3x6 reps	rest: 60s
Barbell Rear Delt Row	3x6 reps	rest: 60s

Week 10-17 Shoulders and Abs 3 exercises, 28 mins

Barbell Military Press	7x12 reps	rest: 60s
Dumbbell Lateral Raise	3x6 reps	rest: 60s
Dumbbell Lateral Raise (Prone)	3x6 reps	rest: 60s

Week 19-26 Shoulders and Abs 3 exercises, 28 mins

Barbell Military Press	7x12 reps	rest: 60s
Dumbbell Seated Arnold Press	3x6 reps	rest: 60s
Dumbbell Lateral Raise	3x6 reps	rest: 60s

Week 28-35 Shoulders and Abs 3 exercises, 28 mins

Barbell Military Press	7x12 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x6 reps	rest: 60s
Cable Rope Face Pull	3x6 reps	rest: 60s

Week 37-44 Shoulder and Abs 3 exercises, 28 mins

Barbell Military Press	7x12 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x6 reps	rest: 60s
Barbell Rear Delt Row	3x6 reps	rest: 60s

Week 46-53 Shoulder and Abs 3 exercises, 28 mins

Barbell Military Press	7x12 reps	rest: 60s
Dumbbell Alternating Deltoid Raise	3x6 reps	rest: 60s
Cable Rope Face Pull	3x6 reps	rest: 60s

Week 1-8 Legs 5 exercises, 40 mins

Barbell Squat	7x12 reps	rest: 60s
Machine Leg Press	3x6 reps	rest: 60s
Barbell Romanian Deadlift	3x6 reps	rest: 60s
Calf Press On Leg Press	3x6 reps	rest: 60s
Donkey Calf Raise	3x6 reps	rest: 60s

Week 10-17 Legs 5 exercises, 41 mins

Barbell Squat	7x12 reps	rest: 60s
Barbell Lunge	3x6 reps	rest: 60s
Barbell Front Squat	3x6 reps	rest: 60s
Calf Press On Leg Press	3x6 reps	rest: 60s
Donkey Calf Raise	3x6 reps	rest: 60s

Week 19-26 Legs 4 exercises, 35 mins

Barbell Squat	7x12 reps	rest: 60s
Dumbbell Lunge	3x6 reps	rest: 60s
Calf Press On Leg Press	3x6 reps	rest: 60s
Donkey Calf Raise	3x6 reps	rest: 60s

Week 28-35 Legs 5 exercises, 41 mins

Barbell Front Squat	7x12 reps	rest: 60s
Barbell Squat	3x6 reps	rest: 60s
Dumbbell Hamstring Curl	3x6 reps	rest: 60s
Calf Press On Leg Press	3x6 reps	rest: 60s
Donkey Calf Raise	3x6 reps	rest: 60s

Week 37-44 Legs 5 exercises, 40 mins

Barbell Squat	7x12 reps	rest: 60s
Hack Squat	3x6 reps	rest: 60s
Barbell Romanian Deadlift	3x6 reps	rest: 60s
Calf Press On Leg Press	3x6 reps	rest: 60s
Donkey Calf Raise	3x6 reps	rest: 60s

Week 46-53 Legs 5 exercises, 41 mins

Barbell Front Squat	7x12 reps	rest: 60s
Barbell Squat	3x6 reps	rest: 60s
Barbell Lunge	3x6 reps	rest: 60s
Calf Press On Leg Press	3x6 reps	rest: 60s
Donkey Calf Raise	3x6 reps	rest: 60s

Week 1-8 Upper Body and Abs 5 exercises, 50 mins

Barbell Incline Bench Press	7x12 reps	rest: 60s
Barbell Curl	7x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x6 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x6 reps	rest: 60s
Dumbbell Seated Tricep Press	3x6 reps	rest: 60s

Week 10-17 Upper Body and Abs 5 exercises, 51 mins

Dumbbell Incline Bench Press	7x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	7x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x6 reps	rest: 60s
Barbell Curl	3x6 reps	rest: 60s
Barbell Tricep Press (Supine)	3x6 reps	rest: 60s

Week 19-26 Upper Body and Abs 5 exercises, 49 mins

Barbell Bench Press	7x12 reps	rest: 60s
Barbell Curl	7x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x6 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x6 reps	rest: 60s

Week 28-35 Upper Body and Abs 5 exercises, 50 mins

Barbell Incline Bench Press	7x12 reps	rest: 60s
EZ Bar Curl	7x12 reps	rest: 60s
Dumbbell Seated Tricep Press	3x6 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x6 reps	rest: 60s
Dip	3x6 reps	rest: 60s

Week 37-44 Upper Body and Abs 5 exercises, 50 mins

Barbell Incline Bench Press	7x12 reps	rest: 60s
Barbell Curl	7x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x6 reps	rest: 60s
Chin-Up	3x6 reps	rest: 60s
Dumbbell Seated Tricep Press	3x6 reps	rest: 60s

Week 46-53 Upper Body and Abs 5 exercises, 51 mins

Dumbbell Incline Bench Press	7x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	7x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x6 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x6 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x6 reps	rest: 60s

See routine description for Abs circuit 11 exercises, 1 hr 19 mins

Air Bike	1x100 reps	rest: 60s
Alternating Heel Touch	1x100 reps	rest: 60s
Cable Kneeling Crunch	1x12 reps	rest: 60s
Parallel Bar Leg Raise	1x12 reps	rest: 60s
Hanging Leg Raise	1x12 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	1x100 reps	rest: 60s
Barbell Ab Rollout	1x100 reps	rest: 60s
Bench Leg Raise (Supine)	1x100 reps	rest: 60s
Decline Crunch	1x100 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s