Modern classic-physique split, 5 days per week: Back, Chest & Biceps, Legs (hamstring focus), Shoulders & Triceps, Legs (quad focus). Legs are trained twice with separate hamstring and quad emphasis.
Program at a glance
Who is this program for?
This program is for experienced athletes ready for high volume and demanding intensity. Recovery, nutrition and sleep matter as much as the program itself.
Weekly plan
Day 1 — Back
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Cable Pulldown (Pro Lat Bar) | 4×10 | 90 sec |
| Barbell Bent-Over Row | 4×8 | 120 sec |
| Lever High Row (Plate Loaded) | 3×10 | 90 sec |
| Cable Straight Arm Pulldown | 3×12 | 60 sec |
| Hyperextension | 3×12 | 60 sec |
Day 2 — Chest & Biceps
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Dumbbell Incline Bench Press | 4×8 | 120 sec |
| Lever Chest Press | 3×10 | 90 sec |
| Cable Standing Fly | 3×12 | 60 sec |
| EZ Barbell Curl | 4×10 | 90 sec |
| EZ Barbell Preacher Curl | 3×12 | 60 sec |
Day 3 — Legs (Hamstring Focus)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Lever Lying Leg Curl | 4×10 | 90 sec |
| Barbell Romanian Deadlift | 4×8 | 120 sec |
| Barbell Full Squat | 4×8 | 180 sec |
| Lever Angled Leg Press | 3×10 | 90 sec |
| Barbell Floor Calf Raise | 4×12 | 60 sec |
Day 4 — Shoulders & Triceps
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Dumbbell Seated Shoulder Press | 4×8 | 120 sec |
| Dumbbell Lateral Raise | 4×12 | 60 sec |
| Dumbbell Reverse Fly | 3×12 | 60 sec |
| Cable High Pulley Overhead Tricep Extension | 3×10 | 90 sec |
| Cable Triceps Pushdown (V Bar Attachment) | 3×12 | 60 sec |
Day 5 — Legs (Quad Focus)
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Lever Seated Leg Extension | 4×12 | 90 sec |
| Sled Hack Squat | 4×8 | 120 sec |
| Lever Angled Leg Press | 3×10 | 90 sec |
| Barbell Walking Lunge | 3×12 | 90 sec |
| Barbell Seated Calf Raise | 4×12 | 60 sec |
Day 6 — Rest
Rest day — recover and get ready for the next session.
Day 7 — Rest
Rest day — recover and get ready for the next session.
Cebrail Bumin is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.