Alex Split
Strength and Muscle
1 weeks / 6 days per week
Chest/arms, back/shoulders, legs abs, 6 day split. Heavy single with the prescribed lift each day followed by back off sets.
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Week 1
Day 1
Bench Press
Supplemental1 x 100%
5 x 85%
5 x 85%
5 x 75%
Biceps Curl
AssistanceLying • Lying • Dumbbell Skullcrusher
AssistanceIncline • Bench Press
AssistanceIncline • Biceps Curl
AssistanceTriceps Pushdown
AssistanceDecline • Push-Up
AssistanceDay 2
Deadlift
Supplemental1 x 100%
5 x 85%
5 x 85%
5 x 75%
Bent Over • Row
AssistanceStanding • Overhead • Press
AssistanceChin-up
AssistanceSeated • Lateral • Raise
AssistanceDay 3
Squat
Supplemental1 x 100%
5 x 85%
5 x 85%
5 x 75%
Decline • Sit-up
AssistanceBulgarian Split Squat
AssistanceSeated • Leg Raise
AssistanceLeg Extension
AssistanceWheel Rollout
AssistanceDay 4
Bench Press
AssistanceIncline • Bench Press
Supplemental8 x 65%
8 x 65%
10 x 55.00000000000001%
Curl
AssistanceFrench Press
AssistanceBench Press
AssistanceHammer Curl
AssistanceLying • Skull Crusher
AssistanceDecline • Push-Up
AssistanceDay 5
Deadlift
AssistanceRomanian Deadlift
Supplemental8 x 65%
8 x 65%
10 x 55.00000000000001%
Bent Over • Row
AssistanceOverhead • Press
AssistancePull-up
AssistanceSeated • Lateral • Raise
AssistanceDay 6
Squat
Supplemental1 x 100%
8 x 75%
8 x 75%
8 x 75%
Wheel Rollout
AssistanceLeg Extension
AssistanceHanging • Leg Raise
AssistanceBulgarian Split Squat
AssistanceDecline • Sit-up
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KeyLifts
