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    Pog: 5 Day Split: Pyramid Style (Increase) : Superset

    Uploaded by

    Gabriel Vasquez
    This document outlines a 5 day per week workout split focusing on different muscle groups each day. Monday is chest and triceps, with a variety of exercises like incline bench press and cable crossovers. Tuesday is legs with exercises targeting quads like front squats and leg presses. Wednesday is back and biceps day with pulls and rows. Thursday continues lower body with a focus on glutes and hamstrings. Friday finishes with delts and traps using lateral raises and shoulder presses. The split follows a pyramid set scheme and focuses on compound lifts paired with isolation exercises.

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    Pog: 5 Day Split: Pyramid Style (Increase) : Superset

    Uploaded by

    Gabriel Vasquez
    383 views2 pages
    This document outlines a 5 day per week workout split focusing on different muscle groups each day. Monday is chest and triceps, with a variety of exercises like incline bench press and cable crossovers. Tuesday is legs with exercises targeting quads like front squats and leg presses. Wednesday is back and biceps day with pulls and rows. Thursday continues lower body with a focus on glutes and hamstrings. Friday finishes with delts and traps using lateral raises and shoulder presses. The split follows a pyramid set scheme and focuses on compound lifts paired with isolation exercises.

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    This document outlines a 5 day per week workout split focusing on different muscle groups each day. Monday is chest and triceps, with a variety of exercises like incline bench press and cable crossovers. Tuesday is legs with exercises targeting quads like front squats and leg presses. Wednesday is back and biceps day with pulls and rows. Thursday continues lower body with a focus on glutes and hamstrings. Friday finishes with delts and traps using lateral raises and shoulder presses. The split follows a pyramid set scheme and focuses on compound lifts paired with isolation exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    383 views2 pages

    Pog: 5 Day Split: Pyramid Style (Increase) : Superset

    Uploaded by

    Gabriel Vasquez
    This document outlines a 5 day per week workout split focusing on different muscle groups each day. Monday is chest and triceps, with a variety of exercises like incline bench press and cable crossovers. Tuesday is legs with exercises targeting quads like front squats and leg presses. Wednesday is back and biceps day with pulls and rows. Thursday continues lower body with a focus on glutes and hamstrings. Friday finishes with delts and traps using lateral raises and shoulder presses. The split follows a pyramid set scheme and focuses on compound lifts paired with isolation exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    POG:

    5 DAY SPLIT
    Monday: Chest & Tris

    Incline Barbell Bench Press
    6 sets PYRAMID STYLE
    (INCREASE):
    (20 reps, 12-15 reps, 10-15
    reps, 8-12 reps, 8-12 reps, 4-6
    reps)
    Incline Dumbbell Bench Press
    3 sets of 8-10 reps
    Incline Hammer Strength
    Press/Flat Bench Press
    4 sets of 10 reps
    Machine Press/Decline Press
    4 sets of 10 reps
    Cable Crossover (Low)
    3 sets of double failure (Cross
    hands > touch hands)
    Standing Pec Fly/Flat
    Dumbbell Flies
    3 sets of 12 reps
    Cable Crossover
    (High)/Decline Dumbbell
    Crossover
    3 sets of 12 reps
    Rope Pressdown
    4 sets of 8-12 reps
    Skullcrushers
    4 sets of 8-12 reps
    Reverse Grip
    Pressdown/Dumbbell
    Kickbacks
    4 sets of 10 reps (each arm)
    Standing Calve Raise
    5 sets of 10-15 reps













    Tuesday: Leg Day (Quads)



    SUPERSET: Leg Extensions &
    Lying Leg Curl
    5 sets of 10-15 reps
    Front Squat
    5 sets PYRAMID STYLE
    (INCREASE): to failure
    Leg Press
    4 sets of 20 reps > 1 set of 8-
    10 reps > 4 drop sets to
    failure
    SUPERSET: Seated Leg Curl &
    Lying Leg Curl
    4 sets of 10-12 reps
    Walking Lunges
    4 sets of 24 reps































    Wednesday: Back & Bis



    Dumbbell Pullover
    4 sets of 8-10 reps
    Straight Arm Pulldown
    3 sets of 8-10 reps
    Lat Pulldown
    3 sets of 8-10 reps
    Behind Neck Lat Pulldown
    3 sets of 8-10 reps
    Reverse Grip Pulldown
    3 sets of 8-10 reps
    Close Grip Pulldown
    3 sets of 8-10 reps
    Dumbbell Rows
    3 sets of 8-10 reps (each arm)
    Barbell/Dumbbell Bent Over
    Rows
    4 sets of 8-10 reps
    Seated Cable Row
    3 sets of 8-10 reps
    Rack Pulls/Deadlift
    3 sets of 6-8 reps
    Reverse Cable Curl/Dumbbell
    Hammer Curl
    4 sets of 8-10 reps (each arm)
    Sweet 16s
    4 sets of 8x8 reps




















    Thursday: Legs (Glutes & Hams)



    Leg Extensions
    5 sets of 15-20 reps
    Leg Press (Wide Stance)
    4 sets of 12 reps
    Barbell Hack Squat (Close
    Stance)
    4 sets of 12 reps
    Walking Lunges
    4 sets of 24 steps (12 each
    leg)
    S.L.D/Romanian Deadlifts
    4 sets of 12 reps
    Lying Ham Curl
    4 sets of 12 reps
    SUPERSET: Goblet Squat &
    Seated Ham Curl
    4 sets of 12 reps

    Friday: Delts & Traps

    Cable Side Raises
    4 sets of 12 reps (each arm)
    Seated Side Raises
    4 sets of 12 reps
    Side Raises (arms bent)
    4 sets of 12 reps
    Incline Front Raises
    4 sets of 12 reps (each arm)
    SUPERSET: Face Pulls & Plate
    Front Raises
    4 sets of 12 reps
    Rear Delt Fly
    4 sets of 12 reps
    Machine Shoulder
    Press/Seated Dumbbell
    Shoulder Press
    4 sets of 8-12 reps
    Military Press
    4 sets of 8-12 reps
    Upright Row
    4 sets of 8-12 reps
    Shrugs (Dumbbells)

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