Ouadie Split

Welcome to your new fitness journey! This program is focused on high-frequency training, aiming to elevate your strength and endurance. Get ready to progress each week by adding more weight and reps, pushing yourself to new limits.

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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

Shoulder Press (Plate Loaded)

Lateral Raise (Cable)

Rear Delt Fly (Dumbbell)

Y Raise

Tricep Rope Push Down (Cable)

Overhead Tricep Extension (Cable)

Shoulders and Triceps

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Chest Fly (Cable)

Dip (Bodyweight)

Cable Crunch

Chest and Abs

Leg Curl

Squat (Smith Machine)

Leg Extension

Sissy Squat

Straight Leg Calf Raise

Legs and calves

Lat Pulldown (Single Arm)

Barbell Row

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Single Arm Pushdown

Bicep Curl (Cable)

Reverse Bicep Curl (EZ Bar)

Upper Body

One Arm Bent Over Row

Seated Row (Cable)

Pull-Up (Bodyweight)

Shrug (Dumbbell)

Preacher Curl (Barbell)

Incline Curl (Dumbbell)

Back and Biceps

Deload :Shoulders and Triceps

Deload

Deload : Chest and Abs

Deload : Legs and calves

Back and Bicep

Overhead Extension (Dumbbell)

Tricep Kickback

Shoulders and Arms

Bulgarian Split Squat (Dumbbell)

Stiff Leg Deadlift

Bench Press (Dumbbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Upper body

Tricep Pushdown (Cable)

Bicep Curl (Dumbbell)

Hammer Curl

Arms and calves

Pec Fly (Dumbbell)

Dumbbell Row

Leg Press

Squat (Paused)

Rear Delt Fly (Machine)

Full Body

2 reviews for Ouadie Split

Anonymous