Aquatic’s 5 Day Workout Split - Modified Push Pull Leg

Focus Bodypart : Shoulder, Back

Monday - Chest + Triceps + Side Delt
Tuesday - Back + Bicep
Wednesday - Legs
Thursday - Shoulders
Friday - Back + Bicep
Weekend - Rest * 2

I only train legs once a week, because I need more recover time for my lower body.

I don’t train chest on second push day, because I want to focus on my Delt.

Every exercise is performed to 3 sets (not counting warmups), with 6-12 RM weight to 0-1 RIR

Sometimes a 4th set dropset immediately after the 3rd set to incur more metabolic stress.

Monday

  • Barbell Bench Press (Strength Development, Wendler 5/3/1 scheme)
  • Upright Row / Lateral Raise (ex: DB, EZ bar, Machine, Cable)
  • Incline Bench Press - (ex: BB, Smith, DB)
  • Overhead Tricep Extension (ex: One-arm DB, EZ bar)
  • Lateral Raise (ex: DB, Machine, Cable)
  • Tricep Pushdown (ex: One-arm, Straight bar)
  • Chest Dip

Tuesday / Friday

no grip assistance on Thrusday

  • Pullup (Strength Development)
  • Wide Grip Horizontal Row (ex: Machine, Cable, DB)
  • Vertical Pulldown (ex: Machine, Cable)
  • Preacher Curl (ex: DB, EZ Bar)
  • DB Hammer Curl (ex: Seated, Preacher)
  • Forearm Curl (ex: DB, EZ Bar)

seems like Preacher Curl brought up my arms

Wednesday

  • Leg Press (Strength Development)
  • Leg Curl
  • Leg Extension
  • DB Walking Lunges
  • Calve Press (ex: Machine, Smith)
  • Hip Abduction

Thrusday

  • DB Lateral Raise SS w/ Upright Row
  • BB Overhead Press
  • Rear Delt Fly / Face Pull (ex: Machine, Cable)
  • Lateral Raise (ex: Cable, Machine, DB)
  • Cable Y-Raise
  • Front Raise (ex: DB, EZ Bar, Cable)

Any questions, contact hsuehchihchung@gmail.com