Split Complex (SC) — Day 1
- Barbell Bench Press – 10
- Incline Bench Press – 10
- Cable Crossover – 12
- Parallel Bar Dips – 10
- Skull Crushers (French Press) (lying) – 12
- Tricep Cable Pushdown – 15
- Abdominal Crunches – 20
- Stability Ball Crunches – 20
- Plank – 60 sec
- Bicycle Crunches – 5 min
Split Complex (SC) — Day 2
- Squats – 10
- Leg Press – 12
- Romanian Deadlift (RDL) – 10
- Lunges – 12 (per leg)
- Hip Thrust – 15
- Dumbbell Shoulder Press – 10
- Upright Barbell Row – 12
- Lateral Dumbbell Raises – 15
- Calf Raises – 20
- Hanging Leg Raises – 15
Split Complex (SC) — Day 3
- Lat Pulldown (wide grip) – 10
- Bent-Over Barbell Row – 10
- Seated Cable Row – 12
- Pullover – 12
- Hyperextensions (with weight) – 15
- Barbell Bicep Curl – 10
- Hammer Curls – 12
- Barbell Shrugs – 15
- Superman Exercise – 20
- Plank (side) – 45 sec (per side)
Split Complex (SC) — Day 4
- Bicycle Crunches – 15 min
- Jump Rope – 5 min
- Mountain Climbers – 60 sec
- Hanging Leg Raises – 20
- Abdominal Crunches – 25
- Plank – 75 sec
- Bicycle Crunches – 30
- Bar Hang – 45 sec
- Burpees – 10
- Farmer's Walk – 45 sec
Split Complex (SC) — Day 5
- Incline Bench Press – 10
- Close-Grip Bench Press – 10
- Cable Crossover – 12
- Push-ups – 15
- Tricep Cable Pushdown – 15
- Skull Crushers (French Press) (dumbbells) – 12
- Abdominal Crunches – 15
- Plank (side) – 45 sec (per side)
- Hanging Leg Raises – 15
- Bicycle Crunches – 5 min
Split Complex (SC) — Day 6
- Front Squat – 10
- Leg Press – 10
- Romanian Deadlift (RDL) – 12
- Lunges – 15 (per leg)
- Lateral Dumbbell Raises – 15
- Front Dumbbell Raise – 15
- Dumbbell Shoulder Press – 10
- Seated Calf Raises – 20
- Hip Thrust – 15
- Abdominal Crunches – 20
Split Complex (SC) — Day 7
- Seated Cable Row – 10
- Pull-ups (or gravitron) – 8
- Behind-the-Neck Lat Pulldown – 10
- Face Pull – 15
- Hyperextensions – 15
- Hammer Curls – 12
- Dumbbell Bicep Curl – 12
- Dumbbell Shrugs – 15
- Stability Ball Crunches – 20
- Plank – 60 sec
Split Complex (SC) — Day 8
- Cable Crossover – 15
- Barbell Bench Press – 12
- Incline Bench Press – 15
- Skull Crushers (French Press) – 15
- Tricep Cable Pushdown (rope) – 15
- Tricep Cable Pushdown (reverse grip) – 15
- Bicycle Crunches – 30
- Hanging Leg Raises – 15
- Plank – 60 sec
- Stability Ball Crunches – 20
Split Complex (SC) — Day 9
- Leg Extensions – 20
- Leg Press – 15
- Leg Curls – 15
- Arnold Press – 12
- Lateral Dumbbell Raises – 20
- Cable Lateral Raise – 15
- Standing Calf Raises (Machine) – 20
- Seated Calf Raises – 20
- Hanging Leg Raises – 15
- Mountain Climbers – 45 sec
Split Complex (SC) — Day 10
- Reverse Pec Deck – 15
- Lat Pulldown – 15
- Bent-Over Lateral Raise – 15
- Face Pull – 15
- Concentration Curl – 15
- Dumbbell Bicep Curl – 15
- Wrist Curls – 25
- Reverse Barbell Curls – 25
- Stability Ball Crunches – 20
- Plank (side) – 45 sec (per side)
Split Complex (SC) — Day 11
- Bicycle Crunches – 15 min
- Jump Rope – 5 min
- Bar Hang – 60 sec
- Hanging Leg Raises – 20
- Abdominal Crunches – 25
- Plank – 75 sec
- Burpees – 10
- Mountain Climbers – 60 sec
- Farmer's Walk – 45 sec
- Superman Exercise – 20
Split Complex (SC) — Day 12
- Pullover (dumbbell) – 15
- Cable Crossover – 15
- Close-Grip Bench Press – 15
- Push-ups (wide grip) – 15
- Tricep Cable Pushdown (reverse grip) – 15
- Skull Crushers (French Press) – 15
- Abdominal Crunches – 15
- Plank (side) – 45 sec (per side)
- Hanging Leg Raises – 15
- Bicycle Crunches – 5 min
Split Complex (SC) — Day 13
- Leg Curls – 20
- Leg Extensions – 20
- Romanian Deadlift (RDL) (with pause) – 15
- Hip Thrust (glute isolation) – 20
- Arnold Press – 12
- Lateral Dumbbell Raises – 20
- Dumbbell Shoulder Press – 12
- Standing Calf Raises (Machine) – 20
- Hanging Leg Raises – 15
- Abdominal Crunches – 20
Split Complex (SC) — Day 14
- Behind-the-Neck Lat Pulldown – 12
- Seated Cable Row – 12
- Bent-Over Lateral Raise – 15
- Face Pull – 15
- Barbell Bicep Curl – 15
- Cable Lateral Raise – 15
- Dumbbell Shrugs – 20
- Reverse Barbell Curls – 25
- Stability Ball Crunches – 20
- Plank – 60 sec