Split Complex (SC) — Day 1

• Push-ups – 15
• Push-ups – 12
• Parallel Bar Dips (from chair) – 12
• Overhead Press (OHP) – 15
• Lateral Dumbbell Raises (simulation) – 20
• Tricep Cable Pushdown – 15
• Plank – 60 sec
• Abdominal Crunches – 25
• Bicycle Crunches – 30 (per side)
• Wrist Curls – 25

Split Complex (SC) — Day 2

• Squats – 25
• Front Squat – 20
• Hip Thrust (with pause) – 25
• Lunges – 15 (per leg)
• Romanian Deadlift (RDL) (simulation) – 20
• Calf Raises – 20 (per leg)
• Superman Exercise – 20
• Plank (side) – 45 sec (per side)
• Hanging Leg Raises – 20
• Mountain Climbers – 60 sec

Split Complex (SC) — Day 3

• Pull-ups – 15
• Bent-Over Barbell Row – 20
• Superman Exercise – 20
• Bar Hang – 60 sec
• Barbell Bicep Curl – 20
• Reverse Wrist Curls – 25
• Mountain Climbers – 45 sec
• Plank – 45 sec
• Abdominal Crunches – 20
• Burpees – 10

Split Complex (SC) — Day 4

• Jump Rope – 4 min
• Burpees – 12
• Mountain Climbers – 60 sec
• Squats (explosive jump) – 20
• Plank – 75 sec
• Bicycle Crunches – 40 (per side)
• Abdominal Crunches – 25
• Hanging Leg Raises – 20
• Hip Thrust – 20
• Superman Exercise – 20

Split Complex (SC) — Day 5

• Push-ups – 15
• Parallel Bar Dips – 12
• Push-ups (wide grip) – 12
• Overhead Press (OHP) – 15
• Front Dumbbell Raise – 20
• Tricep Cable Pushdown (narrow grip) – 15
• Plank – 60 sec
• Abdominal Crunches – 25
• Hanging Leg Raises – 25
• Wrist Curls – 25

Split Complex (SC) — Day 6

• Squats (explosive jump) – 20
• Lunges – 15 (per leg)
• Hip Thrust (single leg) – 15 (per leg)
• Romanian Deadlift (RDL) – 15 (per leg)
• Calf Raises – 30
• Hyperextensions (slow) – 20
• Plank – 45 sec (per side)
• Abdominal Crunches – 25
• Mountain Climbers – 60 sec
• Burpees – 10

Split Complex (SC) — Day 7

• Plank – 60 sec (per side)
• Superman Exercise (with 3-sec pause) – 20
• Abdominal Crunches – 30
• Hanging Leg Raises – 25
• Bicycle Crunches – 40 (per side)
• Wrist Curls – 30
• Reverse Wrist Curls – 30
• Squats – 20
• Bent-Over Barbell Row – 20
• Mountain Climbers – 45 sec

Split Complex (SC) — Day 8

• Barbell Bench Press – 15
• Incline Bench Press – 12
• Dumbbell Shoulder Press – 12
• Lateral Dumbbell Raises – 15
• Front Dumbbell Raise – 15
• Skull Crushers (French Press) – 15
• Tricep Cable Pushdown – 15
• Plank – 45 sec
• Abdominal Crunches (weighted) – 25
• Wrist Curls (with dumbbell) – 25

Split Complex (SC) — Day 9

• Front Squat – 20
• Lunges – 12 (per leg)
• Romanian Deadlift (RDL) – 15
• Hip Thrust – 20
• Calf Raises – 30
• Hyperextensions (with dumbbell) – 15
• Farmer's Walk – 90 sec
• Plank – 45 sec (per side)
• Hanging Leg Raises (with dumbbell) – 20
• Bicycle Crunches – 30 (per side)

Split Complex (SC) — Day 10

• Bent-Over Lateral Raise – 15
• Seated Cable Row – 12 (per arm)
• Pullover – 15
• Reverse Fly – 15
• Dumbbell Shrugs – 20
• Dumbbell Bicep Curl – 15
• Concentration Curl – 12 (per arm)
• Hammer Curls – 15
• Mountain Climbers – 60 sec
• Reverse Wrist Curls (with dumbbell) – 25

Split Complex (SC) — Day 11

• Jump Rope (weighted) – 4 min
• Burpees – 10
• Squats – 25
• Hip Thrust – 25
• Barbell Bench Press – 15
• Bent-Over Lateral Raise – 15
• Bicycle Crunches – 40 (per side)
• Plank – 60 sec
• Mountain Climbers – 60 sec
• Bent-Over Lateral Raise (standing) – 25

Split Complex (SC) — Day 12

• Overhead Press (OHP) – 12
• Arnold Press – 10
• Lateral Dumbbell Raises – 15
• Reverse Fly – 15
• Close-Grip Bench Press (narrow grip) – 12
• Skull Crushers (French Press) (lying) – 15
• Dumbbell Shoulder Press (medium weight) – 12
• Plank – 45 sec
• Abdominal Crunches – 20
• Front Dumbbell Raise – 15

Split Complex (SC) — Day 13

• Front Squat – 15
• Lunges – 12 (per leg)
• Romanian Deadlift (RDL) – 10 (per leg)
• Hip Thrust – 12 (per leg)
• Seated Calf Raises – 30
• Farmer's Walk – 90 sec
• Hyperextensions (with dumbbell) – 15
• Hanging Leg Raises (with dumbbell) – 20
• Stability Ball Crunches – 25
• Mountain Climbers – 60 sec

Split Complex (SC) — Day 14

• Jump Rope – 3 min
• Plank – 60 sec (per side)
• Abdominal Crunches – 25
• Bicycle Crunches (with dumbbell) – 30 (per side)
• Front Squat – 15
• Bent-Over Lateral Raise – 15
• Pullover – 15
• Hammer Curls – 15
• Tricep Cable Pushdown – 15
• Wrist Curls – 25