Training
Hayden's Split
The exact workout split I'm using to hit 200 lbs by New Year's.
Exercise Breakdown
Full exercise list, sets, and rep ranges for every session.
Day 1 – Chest, Biceps & Deadlift
- — Chest —
- Incline Chest Press2×6–8
- Chest Press2×6–8
- Chest Fly2×8–10
- Incline Dumbbell Press1×Failure
- — Biceps —
- Bicep Curl2×8
- Incline Hammer Curl2×6–8
- Rope Curls2×8–10
- — Deadlift —
- Deadlift3×3
- Deadlift2×2
Day 2 – Back, Triceps & Shoulders
- — Back —
- Lat Pulldown2×5–8
- Single-Arm Lat Pulldown2×8–10
- Cable Row2×8–10
- Reverse Machine Fly2×8
- — Triceps —
- Weighted Dips3×5–6
- Tricep Pushdown2×8
- Single-Arm Tricep Pushdown1×Failure
- — Shoulders —
- Shoulder Press2×6–8
- Rear Delt Flies2×20
- Dumbbell Lateral Raises2×8
- Cable Lateral Raises2×Failure
Day 3 – Legs & Bench
- — Legs —
- Leg Press3×8–10
- Hamstring Curls2×8
- Quad Extensions2×8
- Calf Raises2×20
- Romanian Deadlift (RDL)2×6–8
- — Bench —
- Bench5×5
- Bench3×3
- Bench2×2
Day 4 – Back, Chest & Deadlift
- — Back —
- Lat Pulldown2×5–8
- Single-Arm Cable Row2×6–8
- Narrow Grip Row2×8–10
- Reverse Machine Fly2×8
- — Chest —
- Incline Chest Press2×5–8
- Chest Press Machine2×4–6
- Incline Dumbbell Press1×Failure
- Pec Deck2×8–10
- — Deadlift —
- Deadlift5×5
Day 5 – SHARMS (Shoulders & Arms)
- — Shoulders —
- Barbell Press2×8–10
- Rear Delt Flies2×20
- Front Raises2×8
- Cable Lateral Raises2×8–10
- — Arms —
- Dumbbell Curls2×6–8
- Incline Hammer Curls2×5–8
- Rope Curls2×8–10
Day 6 – Legs & Bench
- — Legs —
- Leg Press2×8–10
- Hamstring Curls2×8
- Quad Extensions2×8
- Calf Raises2×20
- Romanian Deadlift (RDL)2×6–8
- — Bench —
- Bench5×5
Day 7 – Rest Day
- Rest and recover.
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