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Free personalized workout plan
Day 1: Monday - Lower A | Day 2: Tuesday - Upper A | Day 3: Rest | Day 4: Thursday - Lower B | Day 5: Friday - Upper B | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 4 sets | AMAP reps | 60s | Drop 5 Protocol |
2. 45 Degree Leg Press | 4 sets | 15 - 20 reps | 60s | |
3. Lying Leg Curls | 4 sets | 12 - 15 reps | 60s | |
4. Seated Calf Raise Machine![]() | 4 sets | 12 - 20 reps | 60s | |
5. Plank | 4 sets | 1 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 4 sets | AMAP reps | 60s | Drop 5 Protocol |
2. Upright Barbell Row![]() | 4 sets | 99 reps | 60s | |
3. Wide-Grip Pullup | 4 sets | 8 - 12 reps | 60s | |
4. Close-Grip Bench Press![]() | 4 sets | 8 - 12 reps | 60s | |
5. EZ-Bar Curl![]() | 4 sets | 10 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 4 sets | AMAP reps | 60s | Drop 5 Protocol |
2. Leg Extensions | 4 sets | 12 - 15 reps | 60s | |
3. Stiff-Legged Barbell Deadlift | 4 sets | 6 - 10 reps | 60s | |
4. Sled 45 Degree Calf Press![]() | 4 sets | 15 - 20 reps | 60s | |
5. Kneeling Cable Crunch![]() | 4 sets | 15 - 20 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press)![]() | 4 sets | AMAP reps | 60s | Drop 5 Cycle |
2. Bent Over Barbell Row | 4 sets | 8 - 12 reps | 60s | |
3. Incline Dumbbell Press![]() | 4 sets | 10 - 12 reps | 60s | |
4. EZ-Bar Skullcrusher![]() | 4 sets | 10 - 15 reps | 60s | |
5. Seated Alternating Dumbbell Biceps Curl![]() | 4 sets | 10 - 12 reps | 60s |
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