The aesthetics legend's 3-way split run twice per week (6 days): Back/Biceps/Forearms, Legs/Abs, Chest/Shoulders/Triceps. Moderate weights, strict form, 10-12 rep focus.
Program at a glance
LevelAdvanced
CategoryAthlete Programs
Workouts / week6 days
Avg. session~60 min
DurationWeekly cycle (open-ended)
AthleteFaruk Zeyn
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, Biceps & Forearms A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Deadlift | 3×10 | 180 sec |
| Lever T Bar Row (Plate Loaded) | 3×10 | 120 sec |
| Wide Grip Pull Up | 3×10 | 120 sec |
| Barbell Curl | 3×10 | 90 sec |
| Dumbbell Concentration Curl | 3×10 | 90 sec |
| Barbell Wrist Curl | 3×15 | 60 sec |
Day 2 — Legs & Abs A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 4×10 | 180 sec |
| Lever Angled Leg Press | 3×12 | 120 sec |
| Lever Seated Leg Curl | 3×10 | 90 sec |
| Barbell Floor Calf Raise | 4×15 | 60 sec |
| Lying Leg Raise | 3×20 | 60 sec |
Day 3 — Chest, Shoulders & Triceps A
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Bench Press | 3×10 | 120 sec |
| Dumbbell Incline Bench Press | 3×10 | 120 sec |
| Dumbbell Fly | 3×10 | 90 sec |
| Dumbbell Seated Shoulder Press | 3×10 | 90 sec |
| Dumbbell Lateral Raise | 3×12 | 90 sec |
| Cable Triceps Pushdown (V Bar Attachment) | 3×12 | 90 sec |
Day 4 — Back, Biceps & Forearms B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Deadlift | 3×10 | 180 sec |
| Lever T Bar Row (Plate Loaded) | 3×10 | 120 sec |
| Wide Grip Pull Up | 3×10 | 120 sec |
| Barbell Curl | 3×10 | 90 sec |
| Dumbbell Concentration Curl | 3×10 | 90 sec |
| Barbell Wrist Curl | 3×15 | 60 sec |
Day 5 — Legs & Abs B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Full Squat | 4×10 | 180 sec |
| Lever Angled Leg Press | 3×12 | 120 sec |
| Lever Seated Leg Curl | 3×10 | 90 sec |
| Barbell Floor Calf Raise | 4×15 | 60 sec |
| Lying Leg Raise | 3×20 | 60 sec |
Day 6 — Chest, Shoulders & Triceps B
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Barbell Bench Press | 3×10 | 120 sec |
| Dumbbell Incline Bench Press | 3×10 | 120 sec |
| Dumbbell Fly | 3×10 | 90 sec |
| Dumbbell Seated Shoulder Press | 3×10 | 90 sec |
| Dumbbell Lateral Raise | 3×12 | 90 sec |
| Cable Triceps Pushdown (V Bar Attachment) | 3×12 | 90 sec |
Day 7 — Rest
Rest day — recover and get ready for the next session.
Faruk Zeyn 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.