Workout Routine

GOD Split

by E3stunner

Starting TM is 50% of 1RM.

Workouts

Sunday: Rest

Sleep

Set
Intensity
Weight
Reps
Rest time
1
999 sec

Sleep

1 sets

Monday: Legs

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

leg press

2 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8 +
amrap
60 sec

squat

2 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8 +
amrap
60 sec

leg extension

2 sets

Hip Abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8 +
amrap
60 sec

Hip Abduction

2 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8 +
amrap
60 sec

leg curl

2 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8 +
amrap
60 sec

calf raise

2 sets

improvise (do any other workouts)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec

improvise (do any other workouts)

1 sets

Tuesday: Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

incline bench press

2 sets

fly machine/pec dec

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

fly machine/pec dec

2 sets

cable flys

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

cable flys

2 sets

chest press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

chest press

2 sets

improvise (do any other workouts)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec

improvise (do any other workouts)

1 sets

Wednesday: Back

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

lat pulldown

2 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

seated cable row

2 sets

pulldown machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

pulldown machine

2 sets

pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
60 sec

pull up

1 sets

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
10 +
amrap
60 sec

bent over row

2 sets

back extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

back extension

2 sets

improvise (do any other workouts)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec

improvise (do any other workouts)

1 sets

Thursday: Arms & Forearms

Bicep Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

Bicep Curls

2 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

skull crushers

2 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

triceps extension

2 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

tricep pushdown

2 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
60 sec
2
–
–
5 +
amrap
60 sec

Dips

2 sets

wrist supination & pronation exercises

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

wrist supination & pronation exercises

3 sets

improvise (do any other workouts)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
100 sec

improvise (do any other workouts)

1 sets

Friday: Abs and Core

abdominal machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

abdominal machine

2 sets

lying abdominal crunch machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

lying abdominal crunch machine

2 sets

abdominal crunch machine with front handles

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

abdominal crunch machine with front handles

2 sets

cable kneeling crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

cable kneeling crunch

2 sets

torso rotation machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

torso rotation machine

2 sets

situps with plate

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10 +
amrap
60 sec

situps with plate

2 sets

hanging leg raises

Set
Reps
Rest time
1
10
60 sec
2
10 +
amrap
60 sec

hanging leg raises

2 sets

improvise (do any other workouts)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5 +
amrap
100 sec

improvise (do any other workouts)

2 sets

Saturday: Random

improvise (do any other workouts)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
10 +
amrap
100 sec

improvise (do any other workouts)

2 sets