Split Complex (SC) — Day 1

• Push-ups – 15
• Push-ups (wide grip) – 15
• Push-ups – 15
• Push-ups (on knees) – 8 (each)
• Parallel Bar Dips – 15
• Overhead Press (OHP) – 12
• Tricep Cable Pushdown – 15
• Overhead Press (OHP) – 20
• Lateral Dumbbell Raises – 25
• Plank – 60 sec
• Abdominal Crunches – 30
• Hanging Leg Raises (supported) – 20
• Bicycle Crunches – 40 (each)
• Wrist Curls – 30
• Reverse Wrist Curls – 30

Split Complex (SC) — Day 2

• Squats (explosive jump) – 25
• Front Squat – 20
• Squats – 8 (each)
• Lunges – 15 (each)
• Lunges – 20 (each)
• Romanian Deadlift (RDL) – 15 (each)
• Hip Thrust (single leg) – 20 (each)
• Calf Raises – 25 (each)
• Superman Exercise – 25
• Plank – 60 sec (each)
• Abdominal Crunches – 30 (each)
• Hanging Leg Raises – 30
• Burpees – 15
• Jump Rope – 5 min
• Hanging Leg Raises – 20 (each)

Split Complex (SC) — Day 3

• Pull-ups – Max
• Bent-Over Barbell Row – 25
• Seated Cable Row – 15 (each)
• Superman Exercise (with rotation) – 25
• Bar Hang – 75 sec
• Barbell Bicep Curl – 20
• Neutral Grip Curls – 20
• Reverse Wrist Curls – 30
• Plank – 75 sec
• Abdominal Crunches – 25
• Mountain Climbers – 60 sec
• Burpees – 12
• Hip Thrust – 25
• Bicycle Crunches – 40 (each)
• Wrist Curls – 30

Split Complex (SC) — Day 4

• Burpees – 15
• Jump Rope – 6 min
• Mountain Climbers – 90 sec
• Squats – 25
• Push-ups – 15
• Lunges – 15 (each)
• Plank – 90 sec
• Abdominal Crunches – 40
• Hanging Leg Raises – 25
• Bicycle Crunches – 40 (each)
• Pull-ups – Max
• Parallel Bar Dips – 15
• Superman Exercise – 20
• Hip Thrust (with pause) – 20
• Jump Rope – 60 sec

Split Complex (SC) — Day 5

• Push-ups – 10
• Push-ups – 15
• Parallel Bar Dips – 12
• Overhead Press (OHP) – 15 (each)
• Overhead Press (OHP) – 15
• Tricep Cable Pushdown (narrow grip) – 15
• Plank – 60 sec (each)
• Abdominal Crunches (with rotation) – 30
• Hanging Leg Raises – 20
• Bicycle Crunches – 40 (each)
• Mountain Climbers – 75 sec
• Wrist Curls – 30
• Reverse Wrist Curls – 30
• Push-ups – 15
• Lateral Dumbbell Raises – 25

Split Complex (SC) — Day 6

• Squats – 20
• Squats – 5 (each)
• Lunges – 15 (each)
• Romanian Deadlift (RDL) – 15 (each)
• Hip Thrust – 25
• Calf Raises – 30 (each)
• Hyperextensions – 25
• Plank – 60 sec (each)
• Abdominal Crunches – 30
• Mountain Climbers – 75 sec
• Burpees – 12
• Jump Rope – 5 min
• Front Squat (with pause) – 20
• Hanging Leg Raises – 25
• Hanging Leg Raises (slow) – 20

Split Complex (SC) — Day 7

• Pull-ups – Max
• Bent-Over Barbell Row – 20
• Superman Exercise – 20
• Bent-Over Barbell Row (wide grip) – 20
• Bar Hang – 60 sec
• Barbell Bicep Curl – 25
• Hammer Curls – 25
• Reverse Wrist Curls – 30
• Plank – 75 sec
• Bicycle Crunches – 40 (each)
• Abdominal Crunches – 30
• Mountain Climbers – 60 sec
• Burpees – 15
• Hip Thrust – 20
• Wrist Curls – 30

Split Complex (SC) — Day 8

• Barbell Bench Press – 12
• Incline Bench Press – 15
• Cable Crossover – 15
• Overhead Press (OHP) – 12
• Arnold Press – 10
• Lateral Dumbbell Raises – 15
• Front Dumbbell Raise – 15
• Skull Crushers (French Press) – 15
• Tricep Cable Pushdown – 15
• Plank – 60 sec
• Abdominal Crunches (weighted) – 30
• Hanging Leg Raises – 20
• Bicycle Crunches (with dumbbell) – 40 (each)
• Wrist Curls (with dumbbell) – 30
• Reverse Wrist Curls (with dumbbell) – 30

Split Complex (SC) — Day 9

• Front Squat – 20
• Romanian Deadlift (RDL) – 15
• Lunges – 15 (each)
• Squats – 20
• Hip Thrust – 25
• Romanian Deadlift (RDL) – 12 (each)
• Calf Raises – 30
• Seated Calf Raises – 25
• Hyperextensions (with dumbbell) – 20
• Farmer's Walk – 120 sec
• Plank – 60 sec
• Stability Ball Crunches – 30
• Hanging Leg Raises (with dumbbell) – 20
• Mountain Climbers – 75 sec
• Burpees – 12

Split Complex (SC) — Day 10

• Bent-Over Lateral Raise – 15
• Seated Cable Row – 12 (each)
• Pullover – 15
• Reverse Fly – 15
• Dumbbell Shrugs – 20
• Dumbbell Bicep Curl – 15
• Hammer Curls – 15
• Concentration Curl – 12 (each)
• Upright Barbell Row – 15
• Plank – 60 sec (each)
• Abdominal Crunches – 25
• Hanging Leg Raises (with dumbbell) – 20
• Bicycle Crunches (with dumbbell) – 40 (each)
• Wrist Curls (with dumbbell) – 30
• Reverse Wrist Curls (with dumbbell) – 30

Split Complex (SC) — Day 11

• Jump Rope (weighted) – 4 min
• Burpees – 10
• Squats – 20
• Hip Thrust – 30
• Barbell Bench Press – 15
• Bent-Over Lateral Raise – 15
• Bicycle Crunches – 40 (per side)
• Plank – 75 sec
• Mountain Climbers – 90 sec
• Bent-Over Lateral Raise (standing) – 25
• Dumbbell Shoulder Press (medium weight) – 15
• Lateral Dumbbell Raises – 15
• Front Dumbbell Raise – 15
• Skull Crushers (French Press) – 20
• Dumbbell Bicep Curl – 20

Split Complex (SC) — Day 12

• Overhead Press (OHP) – 12
• Arnold Press – 12
• Lateral Dumbbell Raises (slow) – 15
• Reverse Fly – 15
• Close-Grip Bench Press (narrow grip) – 12
• Skull Crushers (French Press) (standing) – 15
• Dumbbell Shoulder Press – 12
• Tricep Cable Pushdown (reverse grip) – 15
• Front Dumbbell Raise (with rotation) – 15
• Plank – 45 sec (each)
• Abdominal Crunches – 30
• Mountain Climbers – 75 sec
• Burpees – 10
• Wrist Curls (with dumbbell) – 30
• Reverse Wrist Curls (with dumbbell) – 30

Split Complex (SC) — Day 13

• Front Squat – 15
• Lunges – 12 (each)
• Romanian Deadlift (RDL) – 10 (each)
• Hip Thrust – 12 (each)
• Seated Calf Raises – 30
• Farmer's Walk – 120 sec
• Hyperextensions – 25
• Hanging Leg Raises (with dumbbell) – 25
• Stability Ball Crunches – 30
• Mountain Climbers – 75 sec
• Jump Rope (weighted) – 5 min
• Plank – 60 sec (each)
• Abdominal Crunches – 25
• Bicycle Crunches (with dumbbell) – 40 (each)
• Squats – 20

Split Complex (SC) — Day 14

• Seated Cable Row – 12 (each)
• Pullover – 15
• Bent-Over Lateral Raise – 15
• Reverse Fly – 15
• Dumbbell Shrugs – 20
• Dumbbell Bicep Curl (standing) – 15
• Concentration Curl – 15 (each)
• Hammer Curls (with rotation) – 15
• Reverse Barbell Curls (reverse grip) – 15
• Plank – 60 sec
• Abdominal Crunches – 25
• Hanging Leg Raises (with dumbbell) – 20
• Bicycle Crunches (with dumbbell) – 40 (each)
• Wrist Curls (with dumbbell) – 30
• Reverse Wrist Curls (with dumbbell) – 30