DAY 1 (12-8-6-5-5-4-4-3-3)
CHEST, TRICEPS, CALVES AND ABS
Exercise	Sets	Rep Goal
Flat Bench Barbell Press		50
Incline Bench Dumbbell Chest Press		50
Cable Machine or Dumbbell Flies		50
Flat Bench Close Grip Barbell Press		50
Rope Pulldowns		50
Reverse Grip Straight Bar Pulldowns or Triceps Kickbacks		50
Finishing Exercise – Dips		40
Standing Calf Raises		50
Seated Calf Raises		50
Obliques – 10 reps each side	3	20 per set

Dips: Start at 12 reps and decrease by 2 reps each set for 5 total sets, 40 reps total. 10 second rest in between each superset. For example, 12 dips, rest. 10 dips, rest. Repeat until final set of 4 dips.

Obliques: Your choice of oblique exercise. Recommend decline oblique crunch or Russian twist with a light medicine ball.

DAY 2
BACK, BICEPS AND HIIT
Exercise	Sets	Rep Goal
Deadlifts		30
Bent Over Barbell Rows or Single Arm Dumbbell Rows		50
Wide Grip Lat Pulldowns		40
Wide Grip Pull-Ups		30
Rope Lat Pulldowns		30
Straight bar or EZ-bar Barbell Curls		50
Seated Incline Dumbbell Curls		50
Preacher Curls		50
Dumbbell or Rope Hammer Curls		50
HIIT Session

Deadlifts: 30 Reps Total. 6 sets, 5 reps each set at 80% of your 1 rep max. 2 minute rest between each set.

HIIT: 5 burpees, 10 body weight lunges, 5 jump squats. Repeat all 3 exercises back to back to back, 20 reps total. Rest 30 seconds then repeat. Repeat 6 times for 120 reps.

DAY 3
SHOULDERS, LEGS AND ABS
Exercise	Sets	Rep Goal
Standing Barbell Press or Seated Dumbbell Press		50
Lateral Dumbbell Raises		50
Rope Face Pulls		50
Dumbbell Shrugs		50
Back Squats	6	30
Leg Press		50
Leg Extensions		50
Lying Hamstring Curls		50
Upper Abs	6	10 per set
Lower Abs	6	10 per set

Back squats: 6 sets, 5 reps each set at 80% of your 1 rep max. 2 minute rest between each set.

Abs: 60 second rest between sets. Your choice of ab exercise. Recommend hanging leg raises for lower abs and weighted rope crunches for upper abs.

A Note on Rep Goal Exercises

Exercises with a rep goal don’t have a defined number of sets or reps. Load a weight you can lift for 8-12 reps for the first set. You are going to use this same weight until you’ve finished 50 total reps. Rest 45-60 seconds in between each set.

After 2-3 weeks of running this split, increase the weight you are using on the rep goal exercises by 5-10 pounds and aim for hitting the same specified rep goal.

This routine is best suited for a somewhat experienced lifter who has already built a solid strength base. Depending on your goals this high rep routine is a great split to run during those weeks you don’t have the time to hit the gym 5-6 days a week or if you’re looking to try something new to shock your muscles with a higher rep, lower rest lifting scheme.

Take advantage of that and do the following as mentioned below:

Completely avoid milk and dairy products - curds, ghee, butter, cheese etc.

Avoid / restrict rice and wheat intake.

Replace one meal with boiled vegetables and little rice.

Another meals with oats with some boiled vegetables.

Do not eat anything after 7 or 8 pm.

Avoid or restrict sweet fruits.

You can have fish and egg white, if you are non-vegetarian.