LYFTA

LYFTA

collection

Program

5 Day Split

4,59

27

Reviews

5.1K

Downloads

Intermediate

Level

33 days per week

Frequency

66 months

Duration

Build Muscle

Goals

Gain Strength

Goals

Fundamentals

Goals

👑 Chest / Legs / Shoulder & Traps / Back / Arms 👑

📆Example Weekly Schedule:

Monday: Chest
Tuesday: Legs
Wednesday: OFF
Thursday: Shoulder & Traps
Friday: Back
Saturday: Arms
Sunday: OFF

Day 5: Arms

Day 5: Arms

Barbell Curl

4 sets - 8 reps

Seated Triceps Extension

3 sets - 12 reps

Dumbbell Incline Curl

3 sets - 8 reps

Barbell Lying Triceps Extension Skull Crusher

3 sets - 10 reps

Chin ups

3 sets

Triceps Pushdown

3 sets - 12 reps

Day 4: Back

Day 4: Back

Deadlift

4 sets

Pull up

3 sets

Bent Over Row

4 sets - 10-12 reps

Bar Lateral Pulldown

3 sets - 10 reps

Dumbbell Hammer Grip Incline Bench Two Arm Row

3 sets - 12 reps

Day 3: Shoulder & Traps

Day 3: Shoulder & Traps

Arnold Press

4 sets

Lateral Raise

4 sets - 12 reps

Rear Fly

3 sets - 12 reps

Dumbbell Shrug

3 sets - 10 reps

Cable Half Kneeling Face Pull

3 sets - 12 reps

Day 2: Legs

Day 2: Legs

Front Squat

4 sets - 10-15 reps

Sumo Deadlift

4 sets - 15 reps

Rear Lunge

4 sets

Lever Leg Extension

3 sets

Lever Seated Leg Curl

3 sets

Day 1: Chest

Day 1: Chest

Bench Press

4 sets - 8-12 reps

Cable Standing Fly

4 sets - 12 reps

Dumbbell Incline Bench Press

4 sets - 8 reps

Chest Dip

3 sets

Push-up

3 sets

Workouts in program

Day 5: Arms

Day 5: Arms

6 Exercises

Day 4: Back

Day 4: Back

5 Exercises

Day 3: Shoulder & Traps

Day 3: Shoulder & Traps

5 Exercises

Day 2: Legs

Day 2: Legs

5 Exercises

Day 1: Chest

Day 1: Chest

5 Exercises

More Workouts...