Super Saiyan Split

This program will utilize dynamic progressive overload. Each set will done with weight where the minimum rep count can be achieved (does not have to be the same weight each set as fatigue plays a big factor) and once the maximum range can be completed, the weight will be increased. So some weeks you may only increase the weight for one set of a certain exercise, which is fine. Most exercises are using the 8-12 rep range, however compound lifts contain a first set meant to be pushed heavier at a 3-5 rep range while following the same progressive overload method. This is a 5 day a week split with 2 rest days that can be included wherever, but I personally will be running them on Tuesday and Thursday.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Leg Raise (Captain's Chair)

Lower (Monday)

Preacher Curl (EZ Bar)

JM Press (Smith Machine)

Single Arm Tricep Extension (Cable)

Arms (Sunday)

Incline Bench Press (Barbell)

T-Bar Row

Standing Behind Neck Shoulder Press (Barbell)

Upper (Wednesday)

Sumo Deadlift (Barbell)

Front Squat (Barbell)

Zercher Squat (Barbell)

Seated Hamstring Curl

Decline Sit Up (Weighted)

Legs (Friday)

Bench Press (Barbell)

Pull-Up (Weighted)

Incline Bench Press (Dumbbell)

Barbell Row

Chest and Back (Saturday)

Dip (Weighted)

Shrug (Barbell)

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