Vucut gelistirme split program:

Legs,abs / upperbody Legs,arms / Back,chest,shoulders,abs Quads,chest,shoulders,triceps / Back,hamstrings,calves,biceps

Chest,shoulders,triceps / Legs / Back,biceps,forearms Chest,back / Legs / Shoulders,arms Chest,arms / Legs / Back,shoulders

Chest,biceps,forearms / Legs / Shoulders,triceps / Back Arms / Legs / Chest,shoulders / Back Chest,shoulders / Quads,calves / Back,triceps / Hamstrings,calves,biceps

Kac Gun Calisma Yapacaksin:

1 Training days, 2 rest days (1on, 2off)

Every other day 1on 1off, 1on 1off, 1on 2off (esim. mo,we,fr) 2on 1off, 2on 2off (esim. mo,tu,th,fr)

3on 1off, 2on 1off Five training days, 2 rest days (5on, 2off) Six training days, 1 rest day (6on, 1off)

Kas Grubu:

Calisilmiyacak Kas Grubu:

Squat
Smith-squat
Front-squat
Lunge
Hack-squat
Leg press
Straight-legged deadlift
Seated leg curl
Lying leg curl

Bench press
Incline bench press
Chest dip
Dumbbell bench press
Dumbbell incline bench press
Pec-deck

Deadlift
Pullups
Barbell bent-over row
Dumbbell Bent-over Row
Front pulldown
Seated row

Barbell curl
EZ-bar curl
Close grip bench press
Barbell lying triceps extension
EZ-bar lying triceps extension
Dip

Barbell shoulder press
Dumbbell shoulder press
Barbell upright row
Dumbbell upright row

Barbell standing keg calf raise
Lever 45� calf press
Lever standing calf raise
Lever seated calf press
Donkey calf raise