Personalized 8-week workout plan - 6 day split

This workout plan is designed for you to have the fastest strength/muscle gains possible through
progressive overload training and techniques that will shock the muscle to help break plateaus and
make new personal records! You can message me on IG Bjarnson_fitness anytime if you have any
questions. I’m here to guide you throughout the process to help you achieve your body.

overview:
-First training split for weeks 1 and 2
Monday: chest and tris --------------------compound lift: Incline dumbbell press

Tuesday: back and Bis ---------------------compound lift: Barbell row

Wednesday: legs-----------------------------compound lift: leg press

Thursday: chest and shoulders-----------compound lift: Incline bench press

Friday: back, bis and tris ---------------------------compound lift: Rack pull

Saturday: legs----------------------------------compound lift: hack squats

Sunday: rest------------------------------------Eat, sleep, stretch

Repeat for one more week

-Second training split for weeks 3 and 4

Monday: chest and tris-------------------- compound lift: flat dumbbell press

Tuesday: back and bis---------------------- compound lift: Pull-ups

Wednesday: legs------------------------------compound lift: elevated heel squats

Thursday: chest and shoulders------------ compound lift: incline dumbbell press

Friday: back, bis and tris-----------------------------compound exercise: Barbell row

Saturday: legs-----------------------------------leg press

Sunday: rest--------------------------------------Eat, sleep, stretch

Repeat for one more week

-third training split for weeks 5 and 6

Monday: chest and tris ------------------------compound lift: incline dumbbell press

Tuesday: back and bis --------------------------compound lift: Barbell row

Wednesday: legs----------------------------------compound lift: leg press

Thursday: Chest and shoulders----------------compound lift: incline bench press
Friday: back, bis and tris---------------------------------compound lift: dumbbell row

Saturday: legs----------------------------------------hack squats

Sunday: rest-------------------------------------------Eat, sleep, stretch

Repeat for one more week

-Fourth training split for weeks 7 and 8

Monday: chest and tris-------------------------------compound lift: Flat dumbbell press

Tuesday: back and bis ------------------------------- compound lift: wide grip lat pulldown

Wednesday: legs--------------------------------------- compound lift: elevated heel squats

Thursday: chest and shoulders--------------------- compound lift: incline dumbbell press

Friday: back, bis and tris------------------------------------- compound exercise: pullups

Saturday: legs--------------------------------------------leg press

Sunday: rest----------------------------------------------Eat, sleep, stretch

Extra info:
AMRAP = AS MANY REPS AS POSSIBLE (aiming for around your 10-15 rep max)

DROP SET = Once you finish you set, drop the weight about 50% and immediately go into the next
set with no rest and do an AMRAP

Supplements: I recommend protein powder, creatine, and pre-workout. I take Transparent labs
supplements because they have the cleanest ingredients and are high quality. Code JB10 for a a
discount at check-out

Cardio: DAILY CARDIO options: Incline treadmill level 7 speed 3 for 30 mins OR stairmaster speed 5-7
for 20 mins

Abs: I recommend 2 exercises for abs: hanging leg raises and ab rollers. Train abs twice per
week Rest time between sets: 2-3 mins
Monday chest and triceps workout for weeks 1 and 2
week 1 Week 2

incline dumbbell press 4X10 50lbs incline dumbbell press 4X10 55lbs

incline machine press 3X12 DROP SET DROP

Incline cable fly 3X12 SET
cable fly 4X15 LAST SET LAST
dips 3 sets Flat dumbbell press 4X12 SET
AMRAP dips 3 sets 50lbs
AMRAP

incline barbell 4X10 50lbs incline dumbbell french 25lbs

french press 4X10
press (2 dumbbells)

cable tricep pushdown 4 sets AMRAP cable tricep pushdown 4 sets AMRAP

-Tips: focus on slow eccentric (3-5 second negative) and good stretch at the bottom (pause for at least
1 second). French press is similar to skull crusher but your arms go completely behind your head for a
better stretch.

Tuesday back and biceps workout for weeks 1 and 2

week 1 Week 2

barbell row 4X10 95lbs barbell row 4X10 115lbs

machine row 3X12 DROP SET

close grip cable lat
3X12
LAST SET
pulldown

wide grip cable lat 3X12 DROP SET DROP SET

pulldown one armed machine LAST SET
3X10
LAST SET
row

cable pullover 3X10-15 cable pullover 3X10-15

Incline dumbbell curl 3X10 20lbs DROP SET DROP SET

barbell preacher curl 3X10 LAST SET
EVERY SET
 cable curl 3X10 DROP SET DROP SET
incline dumbbell EVERY SET
3X10
LAST SET
curl

-Tips: focus on slow eccentric (3-5 second negative) and good stretch at the bottom (pause for at least 1
second) allow your back to round slightly on the cable row for even better stretch. use a belt with
barbell rows for stability.

Wednesday leg workout for weeks 1 and 2

week 1 Week 2

leg press 4X10 DROP SET 4X10 DROP SET

leg press LAST SET
LAST SET

barbell walking lunges 3X10 75lbs quad extension machine 3X15 DROP SET
LAST SET

quad extension 4X15 DROP SET 3X15

machine walking lunges
LAST SET

hamstring curl 4X10-15 DROP SET 4X10-15

machine hamstring curl machine
LAST SET

barbell Romanian 3X10-15 80lbs dumbbell romanian deadlift 3X10-15

deadlift

single leg 4 sets AMRAP sit-down calf raise 4 sets AMRAP

bodyweight calf machine
raises holding a
weight

-Tips: focus on slow eccentric (3-5 second negative) and good stretch at the bottom (pause for at least
1 second)
-warmup: ride the bike for 10 mins to warm up the knees and get blood flow in the legs

Thursday chest and shoulder workout for weeks 1 and 2

 week 1 Week 2

incline bench press 4X10 135lbs DROP SET 4X10 145lbs

incline bench press
LAST SET

flat dumbbell press 3X15 55lbs incline dumbbell press 3X15 55lbs

incline cable fly 3X15 DROP SET 3X15 DROP SET

flat machine press LAST SET
LAST SET

dips 3 sets AMRAP cable lateral raise 3X15

dumbbell lateral raise 4X10 20lbs DROP SET 20lbs DROP SET
dumbbell lateral raise EACH SET
EACH SET

cable lying down 3X15

upright row

-Tips: focus on slow eccentric (3-5 second negative) and good stretch at the bottom (pause for at least 1
second) on the cable lying down upright row, simply use a cable row machine and lie down on the
bench and do an upright row motion with a straight bar attachment.

Friday back, biceps and triceps workout for weeks 1 and 2

week 1 Week 2

close grip cable 4X10 DROP SET DROP SET

pulldown wide grip cable pulldown 4X10 LAST SET
LAST SET

rack pull superset 4X10 135lbs SUPERSET rack pull superset 4X10 185lbs SUPERSET

superset rack pull 4X10 95lbs superset rack pull with 135lbs
with barbell row 4X10
barbell row

incline dumbbell curl 3X12 25lbs DROP SET 50lbs DROP SET
barbell preacher curl 3X12 LAST SET
EVERY SET

cable rope curl 3X15 DROP SET DROP SET

cable rope curl 3X15 LAST SET
LAST SET
tricep cable pushdown 3X15 DROP SET
Tricep cable pushdown 3X15
LAST SET

incline barbell 4X12 50lbs DROP SET 25lbs DROP SET

french press flat dumbbell french press LAST SET
3X12
LAST SET
(2 dumbbells)

-Tips: focus on slow eccentric (3-5 second negative) and good stretch at the bottom (pause for at least
1 second) On the rack pull, adjust the rack to knee-height. when you drop the weight, go right into rows
saturday leg workout for weeks 1 and 2
week 3 week 4

hack squats 3X10 DROP SET

hack squats 3X10
LAST SET

walking lunges 3X10-15 70lbs quad extension 3X15

quad extension 3X10 SUPERSET walking lunges superset 3X15 80lbs SUPERSET
superset

super set quad 3X10 superset walking lunges

extension with 3X15
sissy squats with sissy squats

barbell 3X10 SUPER SET dumbbell romanian deadlift

Romanian
deadlift
superset

super set 3X10 lying down hamstring curl 3x10 DROP SET
Romanian LAST SET
deadlift with
lying down
hamstring
curl

standing 4 sets AMRAP standing machine calf AMRAP

machine calf 4 sets
raise reaise
 -Tips: sissy squats are basically bodyweight quad extensions. hold on to a squat rack bar or a nearby
machine and keep hips and knees aligned. allow for a good stretch at the bottom and pause for at least
2 seconds.
-warm up: ride the bike for 10 mins to warm up the knees and for bloodflow.

Monday chest and tris workout for weeks 3 and 4

week 3 week 4

flat dumbbell press 4X10 60lbs flat dumbbell press 4X12 65lbs

incline dumbbell press 3X10 75lbs DROP SET 4X10

incline smith machine press
LAST SET

incline smith 4X10-15 incline cable fly 3X10-15

machine press

cable fly 4X10 dips super set 3 sets AMRAP

incline dumbbell 3X10 30lbs DROP SET 3 sets AMRAP

french press (2 super set dips with pushups
dumbbells) LAST SET

cable rope tricep 3X15 DROP SET 4X10-15 DROP SET

pushdown incline barbell french press LAST SET
EACH SET

-Tips: focus on slow eccentric (3-5 second negative) and good stretch at the bottom (pause for at least
1 second)
Tuesday back and biceps workout for weeks 3 and 4
week 3 week 4

pullups 4X10 pullups 5X10

wide grip cable row 3X10 DROP SET 3X10 DROP SET
close grip cable row LAST SET
LAST SET

dumbbell row 3X10 40lbs close grip lat pulldown 3x15 DROP SET
LAST SET

cable lat pullover 3X15 cable lat pullover 3x15

incline dumbbell curl 3X10 25lbs DROP SET 3X15

EZ bar curl
 EACH SET

single arm cable curl 3X15 incline dumbbell curl 3X10 DROP SET
EACH SET

-Tips: focus on slow eccentric (3-5 second negative) and good stretch at the bottom (pause for at least
1 second)

Wednesday leg workout for weeks 3 and 4

week 3 week 4

elevated heal barbell squats 4X10 155lbs elevated heal barbell squats 4X10 185lbs

quad extension 3X15 DROP SET barbell walking lunges 3X10 90lbs
LAST SET

barbell walking lunges 3X10 85lbs SUPERSET quad extension superset 3X15 SUPERSET
superset

superset barbell 3X10 super set quad 3X15

walking lunges with extension with sissy
sissy squats squats

hip adductor/abductor 3X15 hip adductor/abductor 3X15

machine machine

hamstring curl machine 4X10 Romanian deadlift superset 4X10

Romanian deadlift 3X10 superset with hamstring curl machine standing calf raises on platform with smith machine
4X10 4 sets AMRAP sitting calf raise machine 4 sets AMRAP

-tips: On elevated heel barbell squats, take two 5 lb plates and put them under your heels. This
helps increase range of motion and targets the quads more.
-warmup: ride the bike for 10 mins to warm up the knees
Thursday chest and shoulder workout for weeks 3 and 4
week 3 week 4

incline dumbbell press 4X10 60lbs incline dumbbell press 4X10 65lbs

incline machine press 3X10 DROP SET 145lbs

incline smith machine
3X10
 LAST SET
press

cable fly 4X15 DROP SET 30lbs

flat dumbbell fly 4X15
LAST SET

cable lateral raise 4X10 60lbs incline cable fly 4X10 DROP
SET
LAST
SET

barbell overhead press 3X15 50lbs dumbbell lateral raise 3X15 DROP
SET
EACH
SET

dips 3 sets AMRAP dumbbell overhead press 3X10 40lbs

-tips: focus on slow eccentric (3-5 second negative) and good stretch at the bottom (pause for at least
1 second)

Friday back, bis and tris workout for weeks 3 and 4

week 3 week 4

one arm 4X10 DROP SET DROP SET

machine row wide grip cable row 4X10 LAST SET
LAST SET

close grip cable 4X10 cable pullover 4X15

lat pulldown

standing EZ bar curl 4X10 60lbs DROP SET 65lbs DROP SET
standing EZ bar curl 4X10 LAST SET
LAST SET

single arm 3X10 25lbs cable curl 3X10 DROP SET

preacher curl EACH SET

bent-over tricep 3X15 standing cable

cable pushdown 3X15
tricep pushdown

flat barbell 3X10 DROP SET DROP SET

french press incline dumbbell LAST SET
 3x10
LAST SET
french press (2
dumbbells)

-tips: focus on slow eccentric (3-5 second negative) and good stretch at the bottom (pause for at least
1 second)

saturday leg workout for weeks 3 and 4

week 3 week 4

leg press 3X10 DROP SET 3X10 DROP

leg press SET
LAST SET LAST
SET

single leg quad 3X10-15 quad extension

extention

Bulgarian split squat 3X10 50lbs Bulgarian split squat

single leg lying 3X10 lying down hamstring curl

down hamstring
curl

single leg 3X10 40lbs dumbbell romanian deadlift (two 50lbs

dumbbell dumbbells)
Romanian
deadlift (single
dumbbell)

sitting calf raise 4 sets AMRAP bodyweight single leg calf 4 sets AMRAP
machine raise

-tips: focus on slow eccentric (3-5 second negative) and good stretch at the bottom (pause for at least 1
second)
-warmup: ride bike for 10 mins to warm up knees

Monday chest and tris workout for weeks 5 and 6

Week 5 Week 6
 incline dumbbell press 4X10 65lbs barbell bench press 4X10 70lbs

weighted dips or 3X10 Add Burnout

dip machine DROP SET last set
Incline machine
3X12
10-25lbs
LAST SET
press

incline bench cable fly 3X10 DROP SET 40lbs

Flat dumbbell press 4X10
LAST SET

flat machine press 4X15 DROP SET Burnout

cable flies 4X15 last set
LAST SET

bent over cable 3X15 one armed cable

pushdown 4X10
tricep pushdown

incline dumbbell 3X10 DROP SET

french press incline bench cable
4X10
LAST SET
tricep french press

-Tips: focus on slow eccentric (3-5 second negative) and good stretch at the bottom (pause for at least 1
second) If you can’t do weighted dips you can either do bodyweight or use the machine dip machine. on
the weighted dips add 10-25lbs using a chain belt.

Tuesday back and biceps for weeks 5 and 6

week 5 Week 6

barbell row 4X10 135lbs barbell row 4X10 155lbs

single arm cable 3X15 DROP SET 3X15 DROP

lat pulldown wide grip cable lat SET
LAST SET LAST
pulldown SET

single arm 3X15 DROP SET 3X10 DROP

cable row close grip cable row SET
LAST SET
 LAST
SET

cable pullover 3X10 single arm cable lat 3X15

pullover

standing EZ bar 3X10-15 60lbs standing alternating 3X15

curl dumbbell curls

incline dumbbell curl barbell preacher curl 3X10 DROP SET LAST
30lbs DROP SET EVERY SET SET
-Tips: focus on slow eccentric (3-5 second negative) and good stretch at the bottom (pause for at least
1 second). keep your shoulders back on the incline dumbbell curl to isolate the biceps.

Wednesday leg workout for weeks 5 and 6

week 5 Week 6

leg press 4X10 leg press 4X10

barbell lunges 3X10 110lbs leg press machine 3X10

quad extension 4X15 DROP SET Burnout

machine quad extension last set
4X15
EACH SET
machine

Bulgarian split 3X10 50lbs hamstring curl Burnout

squats 4X15 last set
machine

barbell 3X10 dumbbell Romanian

Romanian 3X10
deadlift deadlift

standing calf 4 sets AMRAP sitting calf raise AMRAP

raise machine 4 sets
machine

-Tips: focus on slow eccentric (3-5 second negative) and good stretch at the bottom (pause for at least
1 second)
 -warmup: warmup on the bike for 10 minutes.

Thursday chest and shoulder workout for weeks 5 and 6

week 5 Week 6

incline bench press 4X10 155lbs incline bench press 4X10 165lbs

incline cable fly 3X15 DROP SET 3X15 55lbs

incline dumbbell press
LAST SET

flat machine press 3X10 DROP SET 3X10 60lbs

flat dumbbell press
LAST SET

dumbbell lateral raise 3X15 25lbs DROP SET 3X15 DROP

cable lateral raise SET
EACH SET LAST
SET

Lying face down 3X15 15lbs rear delt cable pull 3X15
rear delt lateral
raise

-Tips: focus on slow eccentric (3-5 second negative) and good stretch at the bottom (pause for at least
1 second)
Friday back, biceps and triceps workout for weeks 5 and 6 week 5 Week

wide grip cable row 4X10 DROP SET LAST SET wide grip lat pulldown 5X8 80lbs Burnout last set

standing dumbbell row 3X12 50lbs standing dumbbell row 3X12 60lbs

close grip cable lat pulldown 3X15 DROP SET LAST SET cable pullover 3X15 DROP SETEACH SET

standing EZ bar curl 3X15 60lbs sitting alternating hammer curls LAST SET
3x10 30lbs
machine preacher curl 3X15 DROP SET

3X15 Burnout last set

flat bench EZ bar french press 3X12 70lbs lying down dumbbell skull 5X12 60lbs
crusher

single arm cable pushdown 3X12 machine dips 3X12 Burnout last set
 -tips: focus on slow eccentric (3-5 second negative) and good stretch at the bottom (pause for at least
1 second)

saturday leg workout for weeks 5 and 6

week 3 week 4

hack squats 3X10 DROP SET 3X10

hack squats
LAST SET

leg press 3X10-15 single leg leg press 3X10

quad extension 3X10 SUPERSET quad extension 3X15

superset

super set quad 3X10 barbell walking lunges 3X10 90lbs

extension with
sissy squats

barbell Romanian 3X15 100lbs barbell Romanian deadlift 3X10 110lbs

deadlift

single leg 3X10 hamstring curl machine 3X10

hamstring curl

standing 4 sets AMRAP sitting calf raise machine 4 sets AMRAP

bodyweight calf
raises holding
weight

-tips: focus on slow eccentric (3-5 second negative) and good stretch at the bottom (pause for at least 1
second)
-warmup: ride bike for 10 mins to warm up knees
Monday chest and tris workout for weeks 7 and 8
week 7 week 8

flat dumbbell press 4X10 70lbs flat dumbbell press 4X10 75lbs

incline machine DROP SET 3X10 135lbs

press incline bench press
LAST SET

incline cable fly DROP SET 3X15 DROP

kneeling cable fly SET
LAST SET LAST
 SET

pushups 3 sets AMRAP weighted dips 3X10

cable tricep 3X10 dumbbell french press (2 3X10

pushdown dumbbells)

EZ bar upright 3X10 single arm tricep pushdown 3X10

french press

-Tips: focus on slow eccentric (3-5 second negative) and good stretch at the bottom (pause for at least 1
second)

Tuesday back and biceps workout for weeks 7 and 8

week 7 week 8

wide grip cable lat pulldown 4X10 Burnout 4X12 Burnout

wide grip cable lat pulldown last set
last set

rack pull superset 3X10 205lbs SUPERSET close grip cable row 4X12 155lbs

superset rack pull with 3X10 135lbs close grip kneeling lat pulldown 3X12 SUPERSET
barbell row superset

close grip kneeling lat 4X10 superset with cable lat pullover 3X12
pulldown

preacher hammer 3X10 30lbs sitting alternating dumbbell hammer curls 3X12 30lbs
dumbbell curls

straight bar cable curl 3X15 DROP SET 3X15 DROP

cable rope curls SET
LAST SET LAST
SET

-Tips: focus on slow eccentric (3-5 second negative) and good stretch at the bottom (pause for at least 1
second)
Wednesday leg workout for weeks 7 and 8
week 7 week 8

elevated heel squats 4X10 185lbs elevated heel squats 4X10 205lbs
 barbell walking lunges 3X10 110lbs single leg leg press 3X10

quad extension superset 3X10 SUPERSET quad extension 3X15 SUPER SET
superset

super set quad 3X10 80lbs superset quad extension with sissy 3X15
extension with wide squats
stance goblet squats

barbell Romanian deadlift 3X10 135lbs single leg RDL (1 dumbbell) 3X10 60lbs

single leg hamstring curl 3X10 hamstring curl 3X10

standing calf raise in 4 sets AMRAP sitting calf raise 4 sets AMRAP
smith machine on
platform

-tips: focus on slow eccentric (3-5 second negative) and good stretch at the bottom (pause for at least 1
second)
-warmup: ride bike for 10 mins to warm up knees

Thursday chest and shoulders workout for weeks 7 and 8

week 7 week 8

incline dumbbell press 4X10 65lbs DROP SET 70lbs DROP

incline dumbbell press 4X10 SET
LAST SET LAST
SET

cable fly superset 3X10 SUPERSET incline dumbbell fly SUPERSET

3X15
superset

superset cable fly with 3X10 superset incline AMRAP

cable press 3 sets
dumbbell fly with
pushups

flat dumbbell press 3X10 60lbs kneeling cable fly 3X15 DROP
SET
LAST
SET
dumbbell lateral raise superset 3X15 SUPERSET cable lateral raise 3X15 3X10 machine overhead

superset dumbbell lateral raise with dumbbell overhead press

press 3X15

-tips: on the cable fly and cable press superset, you don’t need to let go of the weight. simply go
immediately from flies into presses.

Friday back, bis and tris

week 7 week 8

reverse grip pull-ups 4X10 reverse grip pull-ups 4X10

cable row superset 3X10 SUPERSET machine row SUPERSET

4X10
superset

superset cable 3X10 superset machine

row with cable 4X10
pullover row with cable
pullover

single arm cable 3X10 SUPERSET single arm lat DROP SET
curl superset 3X10 LAST SET
pulldown

single arm cable 3X10 incline dumbbell curl 4X10 DROP SET
hammer curl EACH SET

incline dumbbell french press cable tricep pushdown 4X10 superset cable tricep pushdown with
superset 4X10 SUPERSET cable tricep pushdown bent-over tricep
superset cable pushdown
superset incline dumbbell french press with 3X10 SUPERSET 3X10

-tips: on the cable tricep pushdown superset with bent-over tricep pushdown, you don’t have to let go
of the weight, simply move from standing position to bent-over position.

saturday leg workout for weeks 7 and 8

week 3 week 4
leg press 4X10 DROP SET 4X10 DROP
leg press SET
LAST SET LAST
SET

quad extension 3X10 SUPERSET elevated heel squats superset 3X10 SUPERSET
superset

superset quad 3X10 elevated heel squats superset 3X10

extension with with sissy squats
goblet squat

barbell walking 3X10 135lbs goblet squats 3X10

lunges

barbell RDL superset 3X10 hamstring curl machine 4X10 DROP

SET
LAST
SET

superset barbell 3X10 single leg RDL 60lbs

RDL with single
leg
hamstring curl

standing calf raise 4 sets SUPERSET hip adductor machine 4X15

machine superset

superset standing 4 sets AMRAP standing calf raise 4 sets AMRAP

calf raise machine
with sitting calf
raise
machine

Well done! Let me know you finished this program and I can make another 8-week program that
will help you continue your progress. THE GRIND NEVER STOPS!