Split Complex (SC) — Day 1
- Barbell Bench Press – 12
- Parallel Bar Dips – 10
- Tricep Cable Pushdown – 15
- Abdominal Crunches – 20
- Plank – 45 sec
Split Complex (SC) — Day 2
- Squats – 12
- Dumbbell Shoulder Press – 12
- Lunges – 12 (per leg)
- Calf Raises – 15
- Hanging Leg Raises – 12
Split Complex (SC) — Day 3
- Lat Pulldown – 12
- Bent-Over Barbell Row – 12
- Barbell Bicep Curl – 12
- Hyperextensions – 15
- Stability Ball Crunches – 20
Split Complex (SC) — Day 4
- Bicycle Crunches – 15 min
- Jump Rope – 3 min
- Plank – 60 sec
- Hanging Leg Raises – 15
- Abdominal Crunches – 20
Split Complex (SC) — Day 5
- Incline Bench Press – 12
- Close-Grip Bench Press – 12
- Tricep Cable Pushdown – 15
- Abdominal Crunches – 15
- Plank (side) – 30 sec (per side)
Split Complex (SC) — Day 6
- Leg Press – 12
- Overhead Press (OHP) – 10
- Romanian Deadlift (RDL) – 12
- Seated Calf Raises – 15
- Hanging Leg Raises – 15
Split Complex (SC) — Day 7
- Seated Cable Row – 12
- Pull-ups (or gravitron) – 8
- Hammer Curls – 12
- Hyperextensions – 15
- Stability Ball Crunches – 20
Split Complex (SC) — Day 8
- Cable Crossover – 15
- Tricep Cable Pushdown (rope) – 15
- Skull Crushers (French Press) – 15
- Bicycle Crunches – 20
- Plank – 45 sec
Split Complex (SC) — Day 9
- Leg Extensions – 15
- Lateral Dumbbell Raises – 15
- Front Dumbbell Raise – 15
- Seated Calf Raises – 20
- Hanging Leg Raises – 15
Split Complex (SC) — Day 10
- Reverse Pec Deck – 15
- Face Pull – 15
- Concentration Curl – 15
- Wrist Curls – 20
- Stability Ball Crunches – 20
Split Complex (SC) — Day 11
- Bicycle Crunches – 15 min
- Jump Rope – 3 min
- Plank – 60 sec
- Hanging Leg Raises – 15
- Abdominal Crunches – 20
Split Complex (SC) — Day 12
- Pullover (dumbbell) – 15
- Tricep Cable Pushdown (reverse grip) – 15
- Close-Grip Bench Press – 15
- Abdominal Crunches – 15
- Plank (side) – 30 sec (per side)
Split Complex (SC) — Day 13
- Leg Curls – 15
- Arnold Press – 12
- Lateral Dumbbell Raises – 15
- Standing Calf Raises (Machine) – 20
- Hanging Leg Raises – 15
Split Complex (SC) — Day 14
- Bent-Over Lateral Raise – 15
- Barbell Bicep Curl – 15
- Face Pull – 15
- Reverse Barbell Curls – 20
- Stability Ball Crunches – 20