4 kali dalam seminggu

Upper Lower Split 4x Seminggu - Focus on Strength

 Senin = Upper Body Workout A
 Selasa = Lower Body Workout A
 Rabu = Istirahat
 Kamis = Upper Body Workout B
 Jumat = Lower Body Workout B
 Sabtu = Istirahat
 Minggu = Istirahat

Upper Body Workout A - Benchpress Focus

 Benchpress 3x5
 Barbell Rows 3x5
 Dumbbell Shoulder Press 3x8
 Lat Pull Down 3x8
 Lateral Raises 3x12
 Barbell Bicep Curls 2x12
 Triceps Cable Push Down 2x12

Lower Body Workout A - Squat Focus

 Barbell Squats 3x5
 Romanian Deadlift 3x8
 Ab Rollouts / Planks 3 Sets Sampai Capek
 Leg Curls 3x8
 Leg Raises 3x12
 Dumbbell Calve Raises 3x12

Upper Body Workout B - OHP Focus

 Overhead Press 3x5
 Pull-up / Chin-up (Jika kalian sudah kuat 15 Pull-up / Chin-up, tambah berat) 3x5+
 Flat Bench Dumbbell Press 3x8
 Seated Cable Rows 3x8
 Incline Barbell / Dumbbell Press 3x8
 Bicep Concentration / Preacher Curls 2x12
 Tricep EZ Bar Skull Crushers 2x12

Lower Body Workout B - Deadlift Focus

 Barbell Deadlifts 2x5
 Front Squats atau Hack Squats atau Leg Press 3x8
 Ab Rollouts / Planks 3 Sets Sampai Capek
 Leg Extension 3x8
 Leg Raises 3x12
 Single Leg Dumbbell Step Ups 3x12

Push / Pull Split 4x Seminggu - Focus on Aesthetics

 Senin = Push Workout
 Selasa = Pull and Legs Workout
 Rabu = Istirahat
 Kamis = Push Workout
 Jumat = Pull and Legs Workout
 Sabtu = Istirahat
 Minggu = Istirahat

Push Workout
 Benchpress 3x8
 Barbell Overhead Press 3x8 or Dumbbell Shoulder Press 3x8 - (Pilih 1 gerakan)
 Incline Dumbbell Press 3x8
 Arnold Press 3x12
 Dumbbell Chest Fly 2x12 atau Pec Deck / Machine Fly 2x12 atau Cable Chest Fly 2x12
 Lateral Raises 3x12
 Triceps Cable Push Down 2x12

Pull and Legs Workout

 Barbell Squats 3x8 or Leg Press 3x8 or Hack Squat 3x8
 Pull-up / Chin-up 3x8 atau Lat Pull Down 3x8 (Lakukan lat pulldown jika belum kuat pull-up)
 Romanian Deadlift 3x8
 Seated Cable Rows 3x8
 Ab Rollouts / Planks 3 Set Sampai Capek
 Dumbbell / Barbell Shrugs 2x12
 Leg Raises 3x12
 Barbell Curls 2x12