Free personalized workout plan

Heavy Light

By Melvyn Yeo

Experience

Intermediate (2-3 years)

Days per week

2 days

Time

77 minutes

Genders

Female, Male

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Description

Heavy Light Workout Description Tis program is designed to start with the compound movement for the first exercise, and immediately to a second exercise of the same muscle group. It involves supersett

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Equipment

Barbell, Cable, Dumbbell, Machine, Other, Weight Plate

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

77 minutes

Genders

Female, Male

Days per week

2 days

Goals

Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Description

Heavy Light Workout Description Tis program is designed to start with the compound movement for the first exercise, and immediately to a second exercise of the same muscle group. It involves supersett

Show More

Equipment

Barbell, Cable, Dumbbell, Machine, Other, Weight Plate

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Workout Overview

Week 1

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Rest

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Next WeekSee Next Workout Week

Week 1



ExerciseSetsRepsRestNotes
1A. Weighted Pullup
Weighted Pullup
5 sets4 - 6 reps120s
1B. 45-Degrees Lat Pulldown5 sets12 - 15 reps120s
2A. Barbell Bench Press5 sets4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps120s
2B. Incline Dumbbell Press
Incline Dumbbell Press
5 sets12 - 15 reps120s
3A. Face Pull
Face Pull
3 sets12 - 15, 1, 1 reps90s
3B. Dips
Dips
3 sets6 - 8 reps90s
3C. Cable Crossovers (upper chest)
Cable Crossovers (upper chest)
3 sets12 - 15 reps90s

ExerciseSetsRepsRestNotes
1A. Barbell Squat5 sets4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps120s
1B. Leg Extensions5 sets12 - 15 reps120s
2A. Barbell Deadlift5 sets4 - 6 reps120s
2B. Lying Leg Curls5 sets12 - 15 reps120s
Leg Curl can be substituted for Barbell RDL
3A. Standing Hammer Curl3 sets12 - 15 reps90s
3B. Seated Dumbbell Shoulder Press using Neutral Grip
Seated Dumbbell Shoulder Press using Neutral Grip
3 sets6 - 8, 12 - 15, 12 - 15 reps90s
Shoulder press
3C. Cable Tricep Extension
Cable Tricep Extension
3 sets12 - 15 reps90s

Week 2



ExerciseSetsRepsRestNotes
1A. Weighted Pullup
Weighted Pullup
5 sets4 - 6 reps120s
1B. 45-Degrees Lat Pulldown5 sets12 - 15 reps120s
2A. Barbell Bench Press5 sets4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps120s
2B. Incline Dumbbell Press
Incline Dumbbell Press
5 sets12 - 15 reps120s
3A. Face Pull
Face Pull
3 sets12 - 15, 1, 1 reps90s
3B. Dips
Dips
3 sets6 - 8 reps90s
3C. Cable Crossovers (upper chest)
Cable Crossovers (upper chest)
3 sets12 - 15 reps90s

ExerciseSetsRepsRestNotes
1A. Barbell Squat5 sets4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps120s
1B. Leg Extensions5 sets12 - 15 reps120s
2A. Barbell Deadlift5 sets4 - 6 reps120s
2B. Lying Leg Curls5 sets12 - 15 reps120s
Leg Curl can be substituted for Barbell RDL
3A. Standing Hammer Curl3 sets12 - 15 reps90s
3B. Seated Dumbbell Shoulder Press using Neutral Grip
Seated Dumbbell Shoulder Press using Neutral Grip
3 sets6 - 8, 12 - 15, 12 - 15 reps90s
Shoulder press
3C. Cable Tricep Extension
Cable Tricep Extension
3 sets12 - 15 reps90s

Week 3



ExerciseSetsRepsRestNotes
1A. Weighted Pullup
Weighted Pullup
5 sets4 - 6 reps120s
1B. 45-Degrees Lat Pulldown5 sets12 - 15 reps120s
2A. Barbell Bench Press5 sets4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps120s
2B. Incline Dumbbell Press
Incline Dumbbell Press
5 sets12 - 15 reps120s
3A. Face Pull
Face Pull
3 sets12 - 15, 1, 1 reps90s
3B. Dips
Dips
3 sets6 - 8 reps90s
3C. Cable Crossovers (upper chest)
Cable Crossovers (upper chest)
3 sets12 - 15 reps90s

ExerciseSetsRepsRestNotes
1A. Barbell Squat5 sets4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps120s
1B. Leg Extensions5 sets12 - 15 reps120s
2A. Barbell Deadlift5 sets4 - 6 reps120s
2B. Lying Leg Curls5 sets12 - 15 reps120s
Leg Curl can be substituted for Barbell RDL
3A. Standing Hammer Curl3 sets12 - 15 reps90s
3B. Seated Dumbbell Shoulder Press using Neutral Grip
Seated Dumbbell Shoulder Press using Neutral Grip
3 sets6 - 8, 12 - 15, 12 - 15 reps90s
Shoulder press
3C. Cable Tricep Extension
Cable Tricep Extension
3 sets12 - 15 reps90s

Week 4



ExerciseSetsRepsRestNotes
1A. Weighted Pullup
Weighted Pullup
5 sets4 - 6 reps120s
1B. 45-Degrees Lat Pulldown5 sets12 - 15 reps120s
2A. Barbell Bench Press5 sets4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps120s
2B. Incline Dumbbell Press
Incline Dumbbell Press
5 sets12 - 15 reps120s
3A. Face Pull
Face Pull
3 sets12 - 15, 1, 1 reps90s
3B. Dips
Dips
3 sets6 - 8 reps90s
3C. Cable Crossovers (upper chest)
Cable Crossovers (upper chest)
3 sets12 - 15 reps90s

ExerciseSetsRepsRestNotes
1A. Barbell Squat5 sets4 - 6, 12 - 15, 12 - 15, 12 - 15, 12 - 15 reps120s
1B. Leg Extensions5 sets12 - 15 reps120s
2A. Barbell Deadlift5 sets4 - 6 reps120s
2B. Lying Leg Curls5 sets12 - 15 reps120s
Leg Curl can be substituted for Barbell RDL
3A. Standing Hammer Curl3 sets12 - 15 reps90s
3B. Seated Dumbbell Shoulder Press using Neutral Grip
Seated Dumbbell Shoulder Press using Neutral Grip
3 sets6 - 8, 12 - 15, 12 - 15 reps90s
Shoulder press
3C. Cable Tricep Extension
Cable Tricep Extension
3 sets12 - 15 reps90s

Date Created: 1/22/19, 11:59 PM


Last Updated: 9/12/20, 9:35 PM

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