Weekly Workout 10
5-Day High-Intensity Split
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Day 1 – Chest Destruction
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Day 2 – Back & Power
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Day 3 – Leg Annihilation
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Day 4 – Shoulders & Traps
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Day 5 – Arms & Conditioning
Day 1 – Chest Destruction
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Barbell Bench Press – 5x5
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Incline Dumbbell Press – 4x8-10
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Weighted Dips – 4x8-10
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Cable Flyes – 4x12-15
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Push-Up Burnout – 3xMAX
Finisher
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Bench Press Drop Set
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135 lbs ➔ max reps
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95 lbs ➔ max reps
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Bodyweight pushups ➔ failure
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Day 2 – Back & Power
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Deadlifts – 5x5
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Weighted Pullups – 4x8
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Bent Over Barbell Rows – 4x8-10
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Lat Pulldowns – 3x12
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Face Pulls – 3x15
Finisher
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500m Row Sprint
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Rest 60 sec
Repeat × 5 rounds
Day 3 – Leg Annihilation
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Back Squats – 5x5
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Walking Lunges – 4x20 steps
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Leg Press – 4x12
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Romanian Deadlifts – 4x10
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Leg Extensions – 3x15
Finisher
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Leg Press
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20 reps ➔ add weight
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15 reps ➔ add weight
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10 reps ➔ add weight
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Drop weight ➔ 20 reps
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Day 4 – Shoulders & Traps
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Standing Barbell Overhead Press – 5x5
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Dumbbell Arnold Press – 4x10
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Lateral Raises – 4x15
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Rear Delt Flyes – 4x15
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Barbell Shrugs – 4x12
Finisher
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Lateral Raise Ladder
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10 reps
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15 reps
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20 reps
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25 reps
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Day 5 – Arms & Conditioning
Superset everything:
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Barbell Curls – 4x10
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Skull Crushers – 4x10
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Hammer Curls – 4x12
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Cable Rope Pushdowns – 4x12
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Preacher Curls – 3x15
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Overhead Rope Extensions – 3x15
Finisher
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Battle Ropes
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30 sec ON
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30 sec OFF
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10 rounds
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