Strength Plan 4/5 Day Split

Upper

5 Sets 10 reps, 8 reps, 6 reps, 4 Reps, 1/ 2 Reps Increase weight as reps decrease, take few minutes rest between sets

Chest Press (Smith or spotted)

Deadlift

Pull ups, assisted when needed

4 Sets 15

Cable Fly

SUPERSET WITH

Prone Cable 1 arm fly

3 Sets 10-12

Shoulder Press

Reverse Lat Pull down

Lower

5 Sets 10 reps, 8 reps, 6 reps, 4 Reps, 1/ 2 Reps Increase weight as reps decrease, take few minutes rest between sets

Leg Press

RDL

Squats

4 Sets 15

Cursty Squat

SUPERSET WITH

Front Lunges

3 Sets 10-12

Good Mornings

Zercher Squats

Upper

5 Sets 10 reps, 8 reps, 6 reps, 4 Reps, 1/ 2 Reps Increase weight as reps decrease, take few minutes rest between sets

DB Shoulder Press

Seated Row

Press ups with Pause, lower reps longer pause at bottom

4 Sets 15

Front Raise

SUPERSET WITH

Straight Arm pushdoown

5 Sets 10-12

Bicep Curls

SUPERSET WITH

Tricep Dips/ Kickback/ Pushdowns

Lower

5 Sets 10 reps, 8 reps, 6 reps, 4 Reps, 1/ 2 Reps Increase weight as reps decrease, take few minutes rest between sets

Wide Leg Squats

Back Lunges

Leg Press

4 Sets 15

Squats

SUPERSET WITH

RDL

3 Sets 10-12

1 Leg Press

SUPERSET WITH

KB Swings

Glutes & Shoulders

5 Sets 10 reps, 8 reps, 6 reps, 4 Reps, 1/ 2 Reps Increase weight as reps decrease, take few minutes rest between sets

Hip Thrusts

Seated Lat Raises

4 Sets 15

Lat Raises cable

SUPERSET WITH

Cable Kickbacks glutes

4 Sets 15

Arnold Press

SUPERSET WITH

Partial lat raises

3 Sets 10-12

Seated Abducor

SUPERSET WITH

Seated Adductor

3 Sets 50

Hip Thrusts

SUPERSET WITH

Small range back extensions no weight/ reverse back extension if only have bench

ABS

4 Sets

20 Cable Curl

40 sec Cobra Pose

20 Russian Twists

60 Sec Plank