Split Complex (SC) — Day 1

• Barbell Bench Press – 12
• Incline Bench Press – 15
• Cable Crossover – 15
• Arnold Press – 15
• Lateral Dumbbell Raises – 15
• Bent-Over Lateral Raise – 15
• Tricep Cable Pushdown – 20
• Skull Crushers (French Press) – 15
• Parallel Bar Dips – 15
• Squats – 20
• Plank (weighted) – 75 sec
• Stability Ball Crunches – 40
• Bar Hang – 15
• Standing Calf Raises (Machine) – 25
• Hyperextensions (with weight) – 20

Split Complex (SC) — Day 2

• Squats – 12
• Leg Press (medium weight) – 15
• Front Squat – 12
• Romanian Deadlift (RDL) – 15
• Lunges – 15 per leg
• Hip Thrust – 20
• Leg Extensions – 20
• Leg Curls – 20
• Seated Calf Raises – 30
• Standing Calf Raises (Machine) – 30
• Abdominal Crunches (weighted) – 40
• Bicycle Crunches – 50
• Hanging Leg Raises – 20
• Plank (weighted) – 60 sec per side
• Farmer's Walk – 60 sec

Split Complex (SC) — Day 3

• Pull-ups (to failure) – Max
• Lat Pulldown – 15
• Bent-Over Barbell Row – 12
• Seated Cable Row – 15
• Pullover – 15
• Hyperextensions (with weight) – 20
• Face Pull – 20
• Reverse Pec Deck – 15
• Dumbbell Shrugs – 25
• Dumbbell Bicep Curl (dumbbells) – 15
• Hammer Curls – 15
• Concentration Curl – 12
• Plank – 60 sec
• Stability Ball Crunches (with weight) – 40
• Bar Hang – 90 sec

Split Complex (SC) — Day 4

• Bicycle Crunches – 10 min
• Squats – 30
• Lunges – 20 per leg
• Hip Thrust – 30
• Hyperextensions – 25
• Superman Exercise – 30
• Abdominal Crunches (slow) – 50
• Plank – 90 sec
• Lateral Dumbbell Raises (very light weight) – 30
• Barbell Bicep Curl (very light weight) – 30
• Wrist Curls – 50
• Reverse Wrist Curls – 50
• Calf Raises – 40
• Bar Hang – 90 sec
• Farmer's Walk (very light weight) – 90 sec

Split Complex (SC) — Day 5

• Dumbbell Shoulder Press – 12
• Incline Bench Press – 15
• Cable Crossover – 20
• Overhead Press (OHP) – 12
• Arnold Press – 15
• Bent-Over Lateral Raise – 20
• Tricep Cable Pushdown – 25
• Parallel Bar Dips – 15
• Push-ups – 20
• Plank (weighted) – 60 sec per side
• Bicycle Crunches – 60
• Bar Hang – 20
• Squats – 20
• Leg Extensions – 25
• Leg Curls – 25

Split Complex (SC) — Day 6

• Deadlift – 10
• Leg Press – 15
• Front Squat – 15
• Stiff-Leg Deadlift – 15
• Lunges – 20 per leg
• Hip Thrust – 20
• Cable Lateral Raise (with weight) – 25
• Cable Lateral Raise (with weight) – 25
• Standing Calf Raises (Machine) – 35
• Seated Calf Raises – 35
• Abdominal Crunches – 50
• Stability Ball Crunches – 50
• Hanging Leg Raises – 30
• Hyperextensions (with weight) – 25
• Farmer's Walk – 75 sec

Split Complex (SC) — Day 7

• Bent-Over Barbell Row – 15
• Lat Pulldown (narrow grip) – 15
• Seated Cable Row – 20
• Pullover – 20
• Pull-ups – Max
• Hyperextensions (with weight) – 25
• Face Pull – 25
• Reverse Fly – 20
• Dumbbell Shrugs – 30
• Dumbbell Bicep Curl – 20
• Hammer Curls – 20
• Concentration Curl – 15
• Plank (weighted) – 90 sec
• Abdominal Crunches – 60
• Bar Hang – 100 sec

Split Complex (SC) — Day 8

• Jump Rope – 8 min
• Burpees (max speed) – 30
• Squats – 30
• Mountain Climbers (max speed) – 150 per leg
• Lunges – 30 per leg
• Push-ups – Max
• Parallel Bar Dips – Max
• Lat Pulldown – 40
• Lateral Dumbbell Raises – 40
• Hip Thrust – 50
• Bicycle Crunches (max speed) – 80
• Plank – 90 sec
• Bar Hang (fast) – 25
• Farmer's Walk – 90 sec
• Hanging Leg Raises (fast) – 40

Split Complex (SC) — Day 9

• Jump Rope – 7 min
• Deadlift – 30
• Front Squat – 30
• Romanian Deadlift (RDL) – 35
• Dumbbell Shoulder Press – 35
• Bent-Over Barbell Row – 35
• Barbell Bicep Curl – 40
• Tricep Cable Pushdown – 40
• Stability Ball Crunches (max speed) – 60
• Hyperextensions – 30
• Calf Raises – 50
• Lateral Dumbbell Raises – 50
• Plank – 75 sec
• Pull-ups – Max
• Wrist Curls (fast) – 60

Split Complex (SC) — Day 10

• Jump Rope – 10 min
• Burpees (to failure) – Max
• Barbell Bench Press – 40
• Lat Pulldown – 40
• Squats (to failure) – Max
• Lunges – 35 per leg
• Face Pull – 40
• Reverse Fly – 40
• Hammer Curls – Max
• Skull Crushers (French Press) – 40
• Abdominal Crunches – 80
• Hanging Leg Raises (to failure) – Max
• Farmer's Walk – 100 sec
• Dumbbell Shoulder Press – 50
• Bar Hang (to failure) – Max

Split Complex (SC) — Day 11

• Bicycle Crunches – 15 min
• Squats – 30
• Lunges – 25 per leg
• Hip Thrust – 40
• Superman Exercise – 35
• Plank – 100 sec
• Abdominal Crunches (slow) – 60
• Lateral Dumbbell Raises (very light weight) – 40
• Barbell Bicep Curl (very light weight) – 40
• Wrist Curls – 60
• Reverse Wrist Curls – 60
• Calf Raises – 50
• Bar Hang – 120 sec
• Farmer's Walk – 120 sec
• Hyperextensions – 30

Split Complex (SC) — Day 12

• Jump Rope – 8 min
• Mountain Climbers (max speed) – 200 per leg
• Squats – Max
• Lunges – Max per leg
• Deadlift – 50
• Bent-Over Barbell Row – 50
• Cable Lateral Raise – 40
• Incline Bench Press – 50
• Pullover – 40
• Hip Thrust – Max
• Stability Ball Crunches (to failure) – Max
• Hyperextensions – 30
• Concentration Curl – 30
• Tricep Cable Pushdown – 40
• Plank – 75 sec per side

Split Complex (SC) — Day 13

• Jump Rope – Max min
• Burpees – Max
• Mountain Climbers – Max per leg
• Push-ups – Max
• Parallel Bar Dips – 20
• Dumbbell Shoulder Press – 50
• Seated Cable Row – 50
• Barbell Bicep Curl – 50
• Tricep Cable Pushdown – 50
• Bicycle Crunches (to failure) – Max
• Plank – Max sec
• Bar Hang (to failure) – Max
• Farmer's Walk – 100 sec
• Lateral Dumbbell Raises – 50
• Face Pull – 50

Split Complex (SC) — Day 14

• Jump Rope (max speed) – 10 min
• Burpees (to failure) – Max
• Squats (to failure) – Max
• Mountain Climbers (to failure) – Max per leg
• Push-ups (to failure) – Max
• Pull-ups (to failure) – Max
• Lunges – Max per leg
• Hip Thrust – Max
• Bicycle Crunches (to failure) – Max
• Plank – Max sec
• Dumbbell Shoulder Press – Max
• Bent-Over Barbell Row – Max
• Barbell Bicep Curl – Max
• Tricep Cable Pushdown – Max
• Farmer's Walk – Max sec