Jacked Cat Torso-Limb Split

build some baseline muscle and strength in your apartment or hotel gym! start with a comfortably light weight that you can perform the maximum number of reps for with each set. once you can do 12 good reps without significant form breakdown increase the weight.

you’ll probably max out the goblet squats or bench press before anything else, at which point you should increase volume, find a more difficult variation or sign up for a gym membership! 

please add two days of your preferred cardio each week and consider adding a brief mobility routine before you lift.

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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

start at a comfortably light weight, same rest times as day 1 with a 2-3 minute rest on the chin-ups

Chin-Up (Assisted)

2-3 minute rest between leg exercises, 90 second rest between abs

Goblet Squat

Romanian Deadlift (Dumbbell)

Walking Lunge (Dumbbell)

Hanging Leg Raise

Brief rest from flyes into the chest presses and rows. Don’t forget to warm up properly!

Arnold Press

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Dumbbell)

Plank

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