My Training Log

8/5/2 Split Intermediate

This program ran from 6/11/2024 to 7/13/2024 for a total of 11 workouts.

Squat

-15
Start 420 → End 405

Bench Press

-35
Start 300 → End 265

Deadlift

-20
Start 490 → End 470

Week 1

8/5/2 Split - Day 1
Tuesday, June 11, 2024

Bench Press 3×8 @ 225

Incline Dumbbell Bench 65×12, 60×10, 55×8

Pec Fly Machine 3×10 @ 135

Reverse Fly Machine 3×10 @ 100

Barbell Curl 100×12, 100×7, 100×6

Hammer Curl 3×0 @ 50

8/5/2 Split - Day 2
Thursday, June 13, 2024

Squat 3×8 @ 335

Hack Squat 3×10 @ 290

Leg Extension 2×10 @ 125, 125×15

Lying Leg Curl 3×0 @ 120

Seated Calf Raise 3×10 @ 135

Week 2

8/5/2 Split - Day 3
Monday, June 17, 2024

Press 2×8 @ 140, 140×10

Dumbbell Overhead Press Seated 55×7, 40×8, 40×10

Lateral Raises (Side Delt) 3×10 @ 30

Dips 3×10 @ -105

Triceps Extension 3×12 @ 105

Tricep Rope Pushdowns 3×10 @ 120

8/5/2 Split - Day 4
Thursday, June 20, 2024

Chinups 0×8, 2×6 @ 0

Deadlift 405×5, 405×3

Barbell Rows 195×5, 195×6, 195×8

Cable Row 3×10 @ 210

Lat Pulldowns 3×0 @ 170

Barbell Shrug 3×0 @ 315

Dumbbell Shrug 3×12 @ 120

Week 3

8/5/2 Split - Day 5
Tuesday, June 25, 2024

Bench Press 3×5 @ 235

Incline Dumbbell Bench 75×6, 60×8, 55×7

Pec Fly Machine 3×10 @ 140

Reverse Fly Machine 3×10 @ 105

Barbell Curl 100×10, 100×9, 100×7

Hammer Curl 3×10 @ 55

8/5/2 Split - Day 6
Thursday, June 27, 2024

Squat 3×5 @ 365

Hack Squat 2×10 @ 295, 295×11

Leg Extension 3×12 @ 130/135/135

Lying Leg Curl 3×10 @ 125

Seated Calf Raise 3×0 @ 140

8/5/2 Split - Day 7
Saturday, June 29, 2024

Press 2×5 @ 135, 135×6

Dumbbell Overhead Press Seated 50×7, 40×7, 2×10 @ 30

Lateral Raises (Side Delt) 3×12 @ 30, 20×8, 12×8

Dips 3×10 @ -95

Triceps Extension 3×12 @ 60

Tricep Rope Pushdowns 2×12 @ 40, 40×14

Week 4

8/5/2 Split - Day 8
Tuesday, July 2, 2024

Chinups 3×8 @ -120

Deadlift 410×6

Pendlay Row 3×5 @ 220

Cable Row 3×10 @ 215

Lat Pulldowns 3×10 @ 170

Barbell Shrug 2×10 @ 315, 315×15

Dumbbell Shrug 3×0 @ 130

Barbell Curl 2×8 @ 100, 100×6, 100×4

Week 5

8/5/2 Split - Day 9
Sunday, July 7, 2024

Incline Bench Press 3×2 @ 240

Close Grip Bench Press 2×10 @ 190, 190×8, 190×6, 190×5

Pec Fly Machine 3×0 @ 145

Cable Fly 3×10 @ 30

Reverse Fly Machine 3×10 @ 110

Tricep Rope Pushdowns 4×8 @ 125

Dumbbell Shrug 3×20 @ 110

8/5/2 Split - Day 10
Tuesday, July 9, 2024

Squat 385×2, 345×6, 315×6

Hack Squat 3×10 @ 300

Leg Extension 2×10 @ 140, 140×12

Lying Leg Curl 3×10 @ 130

Seated Calf Raise 3×0 @ 140

8/5/2 Split - Day 11
Saturday, July 13, 2024

Press 3×0 @ 145

Dumbbell Overhead Press Seated 3×10 @ 50

Lateral Raises (Side Delt) 3×8 @ 35

Dips 3×0 @ -90

Triceps Extension 3×12 @ 65

Tricep Rope Pushdowns 3×10 @ 125

Cable Preacher Curl 3×12 @ 50