Split Complex (SC) — Day 1
- Incline Bench Press (light weight) – 15
- Lateral Dumbbell Raises (light weight) – 15
- Push-ups (on knees) – 12
- Tricep Cable Pushdown (light weight) – 15
- Plank – 40 sec
Split Complex (SC) — Day 2
- Squats – 20
- Hip Thrust – 20
- Lunges – 15 per leg
- Hanging Leg Raises – 20
- Hyperextensions – 15
Split Complex (SC) — Day 3
- Lat Pulldown (light weight) – 15
- Bent-Over Barbell Row (light weight) – 15
- Barbell Bicep Curl (light weight) – 15
- Hammer Curls (light weight) – 15
- Abdominal Crunches – 30
Split Complex (SC) — Day 4
- Jump Rope – 3 min
- Bar Hang – 60 sec
- Dumbbell Shrugs – 30
- Hip Thrust – 20
- Superman Exercise – 20
Split Complex (SC) — Day 5
- Dumbbell Shoulder Press (light weight) – 15
- Close-Grip Bench Press (light weight) – 12
- Cable Crossover – 15
- Tricep Cable Pushdown – 15
- Plank – 30 sec per side
Split Complex (SC) — Day 6
- Leg Press (light weight) – 20
- Romanian Deadlift (RDL) (light weight) – 15
- Leg Extensions (light weight) – 20
- Calf Raises – 25
- Bicycle Crunches – 30
Split Complex (SC) — Day 7
- Jump Rope – 3 min
- Dumbbell Shrugs – 30
- Lunges – 15 per leg
- Wrist Curls (light weight) – 40
- Bar Hang – 60 sec
Split Complex (SC) — Day 8
- Jump Rope – 5 min
- Burpees (fast) – 15
- Squats – 20
- Mountain Climbers (max speed) – 80 per leg
- Plank (to failure) – Max sec
Split Complex (SC) — Day 9
- Jump Rope – 4 min
- Lunges – 20 per leg
- Hip Thrust – 30
- Bicycle Crunches (max speed) – 40
- Hanging Leg Raises (fast) – 20
Split Complex (SC) — Day 10
- Jump Rope (max speed) – 5 min
- Push-ups (to failure) – Max
- Parallel Bar Dips – Max
- Lateral Dumbbell Raises – 25
- Plank – 40 sec
Split Complex (SC) — Day 11
- Burpees (fast) – 15
- Mountain Climbers (max speed) – 80 per leg
- Squats – 20
- Stability Ball Crunches (max speed) – 30
- Superman Exercise – 30
Split Complex (SC) — Day 12
- Jump Rope – 4 min
- Lunges – 25 per leg
- Hip Thrust – 35
- Bicycle Crunches (max speed) – 50
- Bar Hang (fast) – 15
Split Complex (SC) — Day 13
- Jump Rope (max speed) – 6 min
- Push-ups (to failure) – Max
- Tricep Cable Pushdown – 30
- Barbell Bicep Curl – 30
- Farmer's Walk – 45 sec
Split Complex (SC) — Day 14
- Burpees – Max
- Mountain Climbers – 100 per leg
- Squats – Max
- Abdominal Crunches – Max
- Plank – Max sec