Split Complex (SC) — Day 1

• Push-ups – 12
• Push-ups – 15
• Push-ups (on knees) – 10
• Plank – 40 sec
• Abdominal Crunches (classic) – 20

Split Complex (SC) — Day 2

• Squats – 20
• Lunges – 10 (per leg)
• Hip Thrust – 20
• Calf Raises – 25
• Hanging Leg Raises – 15

Split Complex (SC) — Day 3

• Bent-Over Barbell Row – 20
• Superman Exercise – 15
• Bar Hang – 40 sec
• Bicycle Crunches (slow) – 20 (per side)
• Wrist Curls – 25

Split Complex (SC) — Day 4

• Push-ups – 15
• Parallel Bar Dips (from chair) – 10
• Push-ups – 10
• Plank (side) – 30 sec (per side)
• Mountain Climbers – 40 sec

Split Complex (SC) — Day 5

• Squats – 15
• Romanian Deadlift (RDL) (simulation) – 15
• Hip Thrust – 20
• Hanging Leg Raises – 15
• Abdominal Crunches – 20

Split Complex (SC) — Day 6

• Bent-Over Barbell Row (wide grip) – 20
• Superman Exercise (with rotation) – 15
• Reverse Wrist Curls – 25
• Plank – 30 sec
• Burpees – 8

Split Complex (SC) — Day 7

• Jump Rope – 3 min
• Mountain Climbers – 30 sec
• Squats – 15
• Bicycle Crunches – 20 (per side)
• Plank – 40 sec

Split Complex (SC) — Day 8

• Barbell Bench Press (light weight) – 12
• Dumbbell Shoulder Press (light weight) – 12
• Lateral Dumbbell Raises – 15
• Skull Crushers (French Press) – 15
• Plank – 30 sec

Split Complex (SC) — Day 9

• Front Squat – 15
• Romanian Deadlift (RDL) – 12
• Lunges – 10 (per leg)
• Hip Thrust – 15
• Abdominal Crunches (weighted) – 20

Split Complex (SC) — Day 10

• Bent-Over Lateral Raise – 12
• Seated Cable Row – 10 (per arm)
• Dumbbell Bicep Curl – 12
• Hammer Curls – 12
• Dumbbell Shrugs – 15

Split Complex (SC) — Day 11

• Incline Bench Press – 12
• Overhead Press (OHP) – 10
• Front Dumbbell Raise – 15
• Tricep Cable Pushdown – 15
• Plank – 30 sec

Split Complex (SC) — Day 12

• Squats – 15
• Romanian Deadlift (RDL) – 8 (per leg)
• Calf Raises – 25
• Hanging Leg Raises – 15
• Bicycle Crunches – 20 (per side)

Split Complex (SC) — Day 13

• Pullover – 15
• Reverse Fly – 15
• Concentration Curl – 10 (per arm)
• Wrist Curls (with dumbbell) – 25
• Burpees – 8

Split Complex (SC) — Day 14

• Jump Rope (weighted) – 3 min
• Mountain Climbers – 30 sec
• Squats – 15
• Bicycle Crunches – 20 (per side)
• Barbell Bench Press – 15