SPLIT

Program

Push · Pull · Legs · Upper · Lower — rotating

Dumbbell + barbell, hypertrophy. Edit sets, rep ranges, order, or swap movements. Changes apply to your next session of that day.

Push

Chest · Shoulders · Triceps

Barbell Bench Press barbell

sets low high
Dumbbell Incline Press dumbbell

sets low high
Dumbbell Shoulder Press dumbbell

sets low high
Dumbbell Lateral Raise dumbbell

sets low high
Barbell Skullcrusher barbell

sets low high
DB Overhead Triceps Ext dumbbell

sets low high
Weighted Crunch dumbbell

sets low high

Pull

Back · Rear Delts · Biceps

Barbell Row barbell

sets low high
One-Arm Dumbbell Row dumbbell

sets low high
Barbell Curl barbell

sets low high
Incline Dumbbell Curl dumbbell

sets low high
Dumbbell Rear-Delt Fly dumbbell

sets low high
Barbell Shrug barbell

sets low high
DB Standing Calf Raise dumbbell

sets low high

Legs

Quads · Hams · Glutes · Calves

Barbell Back Squat barbell

sets low high
Romanian Deadlift barbell

sets low high
DB Bulgarian Split Squat dumbbell

sets low high
Dumbbell Hip Thrust dumbbell

sets low high
DB Standing Calf Raise dumbbell

sets low high

Upper

Full Upper Body

Dumbbell Bench Press dumbbell

sets low high
Barbell Overhead Press barbell

sets low high
One-Arm Dumbbell Row dumbbell

sets low high
Dumbbell Lateral Raise dumbbell

sets low high
Barbell Curl barbell

sets low high
Barbell Skullcrusher barbell

sets low high
Dumbbell Rear-Delt Fly dumbbell

sets low high
Barbell Shrug barbell

sets low high

Lower

Full Lower Body + Core

Barbell Front Squat barbell

sets low high
Romanian Deadlift barbell

sets low high
Dumbbell Walking Lunge dumbbell

sets low high
DB Standing Calf Raise dumbbell

sets low high
Weighted Crunch dumbbell

sets low high