Split Complex (SC) — Day 1

• Incline Bench Press (incline) – 15
• Close-Grip Bench Press – 12
• Cable Crossover – 15
• Lateral Dumbbell Raises – 15
• Dumbbell Shoulder Press – 15
• Tricep Cable Pushdown – 20
• Skull Crushers (French Press) – 15
• Plank – 60 sec
• Abdominal Crunches – 30
• Bar Hang – 15

Split Complex (SC) — Day 2

• Squats – 15
• Leg Press – 15
• Romanian Deadlift (RDL) – 15
• Lunges – 15 per leg
• Hip Thrust – 20
• Leg Extensions – 20
• Leg Curls – 20
• Calf Raises – 30
• Bicycle Crunches – 40
• Plank – 45 sec per side

Split Complex (SC) — Day 3

• Lat Pulldown – 15
• Bent-Over Barbell Row (medium weight) – 15
• Reverse Fly – 15
• Face Pull – 15
• Dumbbell Shrugs – 20
• Barbell Bicep Curl – 15
• Hammer Curls – 15
• Pullover – 15
• Hyperextensions – 15
• Bar Hang – 75 sec

Split Complex (SC) — Day 4

• Jump Rope – 4 min
• Lunges – 20 per leg
• Hip Thrust – 30
• Superman Exercise – 25
• Stability Ball Crunches – 30
• Plank – 60 sec
• Lateral Dumbbell Raises (very light weight) – 20
• Barbell Bicep Curl (very light weight) – 20
• Wrist Curls – 40
• Bar Hang – 75 sec

Split Complex (SC) — Day 5

• Dumbbell Shoulder Press – 15
• Incline Bench Press – 12
• Push-ups – Max
• Upright Barbell Row (light weight) – 15
• Lateral Dumbbell Raises (slow) – 15
• Parallel Bar Dips – Max
• Tricep Cable Pushdown – 20
• Stability Ball Crunches – 30
• Plank – 45 sec per side
• Bar Hang – 15

Split Complex (SC) — Day 6

• Front Squat (medium weight) – 15
• Leg Press – 25
• Stiff-Leg Deadlift – 15
• Lunges – 15 per leg
• Hip Thrust (with pause) – 20
• Cable Lateral Raise (with weight) – 20
• Cable Lateral Raise (with weight) – 20
• Standing Calf Raises (Machine) – 30
• Abdominal Crunches – 40
• Farmer's Walk (medium weight) – 60 sec

Split Complex (SC) — Day 7

• Jump Rope – 5 min
• Lunges – 20 per leg
• Hip Thrust – 30
• Lateral Dumbbell Raises (very light weight) – 30
• Dumbbell Shrugs – 30
• Hyperextensions – 20
• Bicycle Crunches – 40
• Plank – 60 sec
• Wrist Curls (light weight) – 40
• Bar Hang – 75 sec

Split Complex (SC) — Day 8

• Jump Rope – 6 min
• Burpees (fast) – 20
• Push-ups (to failure) – Max
• Dumbbell Shoulder Press – 25
• Bent-Over Barbell Row – 25
• Parallel Bar Dips – Max
• Lateral Dumbbell Raises – 30
• Bicycle Crunches (max speed) – 60
• Plank – 60 sec
• Bar Hang (fast) – 20

Split Complex (SC) — Day 9

• Jump Rope – 5 min
• Mountain Climbers (max speed) – 100 per leg
• Squats (to failure) – Max
• Lunges – 20 per leg
• Hip Thrust – 40
• Romanian Deadlift (RDL) – 30
• Hanging Leg Raises (fast) – 30
• Hyperextensions (fast) – 20
• Stability Ball Crunches (max speed) – 40
• Farmer's Walk – 60 sec

Split Complex (SC) — Day 10

• Jump Rope (max speed) – 7 min
• Burpees (to failure) – Max
• Incline Bench Press – 30
• Lat Pulldown – 30
• Face Pull – 30
• Barbell Bicep Curl – 35
• Tricep Cable Pushdown – 35
• Abdominal Crunches – 50
• Plank – 60 sec
• Lateral Dumbbell Raises – 40

Split Complex (SC) — Day 11

• Jump Rope – 6 min
• Mountain Climbers (max speed) – 120 per leg
• Squats – 30
• Lunges – 25 per leg
• Hip Thrust (explosive jump) – 30
• Romanian Deadlift (RDL) – 35
• Calf Raises – 40
• Hanging Leg Raises (to failure) – Max
• Bicycle Crunches (to failure) – Max
• Farmer's Walk – 75 sec

Split Complex (SC) — Day 12

• Jump Rope – 8 min
• Burpees (max speed) – 25
• Push-ups – Max
• Dumbbell Shoulder Press – 40
• Seated Cable Row – 40
• Squats (to failure) – Max
• Hammer Curls – Max
• Tricep Cable Pushdown – Max
• Plank – Max sec
• Bar Hang (to failure) – Max

Split Complex (SC) — Day 13

• Jump Rope – 7 min
• Mountain Climbers (max speed) – 150 per leg
• Lunges – Max per leg
• Hip Thrust – Max
• Deadlift – 40
• Cable Lateral Raise – 30
• Stability Ball Crunches (to failure) – Max
• Hyperextensions – 25
• Incline Bench Press – 40
• Lat Pulldown – 40

Split Complex (SC) — Day 14

• Jump Rope (to failure) – Max min
• Burpees (to failure) – Max
• Squats (to failure) – Max
• Mountain Climbers (to failure) – Max per leg
• Push-ups (to failure) – Max
• Parallel Bar Dips – Max
• Bar Hang (to failure) – Max
• Bicycle Crunches (to failure) – Max
• Plank – Max sec
• Farmer's Walk – Max sec