Silverback Strength Club
General FitnessThis full-body split workout can be adapted based on your fitness level and available equipment. Always prioritize proper form and safety. As you progress, you can increase resistance, repetitions, or the difficulty of bodyweight exercises to continue challenging your muscles and improving your fitness.
Monday: Full Body 1
Tuesday: Full Body 2
Wednesday: Active Recovery
Thursday: Full Body 1
Friday: Full Body 2
Saturday: Active Recovery
Sunday: Rest/Walk
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Lunge - Alternated - DB - Forward
3 x 10
A2
Row - Bent Over - DB - Neutral
3 x 12
A3
Hip Extension - Foam Roller
3 x 12
A4
Push-Up - Mid Stance
3 x 3
B1
Curl - Standing - EZ Bar - Mid Grip Pronated
3 x 15
B2
Dips
3 x 15
A1
Deadlift - Romanian - DB
3 x 12
A2
Press - Standing - DB - Neutral
3 x 12
A3
Squat - Cyclist - DB
3 x 12
A4
Row - Bent Over - DB - Neutral - 1 Arm
3 x 12
B1
Lateral Raise - Resistance Band
3 x 15
B2
Trap 3 Raise - DB - 45˚ Incline Bench
3 x 15
A1
Lunge - Alternated - DB - Forward
3 x 10
A2
Row - Bent Over - DB - Neutral
3 x 12
A3
Hip Extension - Foam Roller
3 x 12
A4
Push-Up - Mid Stance
3 x 3
B1
Curl - Standing - EZ Bar - Mid Grip Pronated
3 x 15
B2
Dips
3 x 15
A1
Deadlift - Romanian - DB
3 x 12
A2
Press - Standing - DB - Neutral
3 x 12
A3
Squat - Cyclist - DB
3 x 12
A4
Row - Bent Over - DB - Neutral - 1 Arm
3 x 12
B1
Lateral Raise - Resistance Band
3 x 15
B2
Trap 3 Raise - DB - 45˚ Incline Bench
3 x 15
