Hello everybody,
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This is my personal workout program that I use and have been using for about the last 6-10 months.
I decided to release this as a free program to all of y'all that helped me reach 10k followers on instagram. Thank you. Feel free to
make a copy of this, edit it as your own. To make a copy, go to File --> Make a copy
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INSTAGRAM:
@CamGoforth
YOUTUBE:
Campbell Goforth
TIKTOK:
@campbellgoforth
Snapchat:
campbellxeason
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I highly suggest you read each note / fully read through the program before using it all. Im unaware -- but I feel like some of the stuff I do isn't all standard.
Cam Goforth
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This program will be very similiar week to week, however a few exercises will rotate
throughout the weeks. I do this to add a mix of movements into my routine that are not
performed on a frequent basis.Check page 3 to see excersises Ill substitue every so often when I feel like it.
I also did cardio every day for 15 - 30 minutes a day on my cut... so up until this last week or two. I plan to add cardio in daily again whether im on a cut or not, but my gym doesn't have much of a cardio section at the moment since I moved.
This is a 3 day split, very similiar to my other programs.
Also, I train my chest harder than a lot of peope -- i think. It's a lacking part of my physique and I've figured out it requires being blown out of existence for me to grow it at all, lol.
3 day split part 1
Day 1: CHEST & ARMS
Workouts
Campbell Goforth
I am not responsible for any injury or misuse of this program. This program is for informational purposes and just what I do
IMPORTANT: when going to failure, my rep reange is usually 7-10. I start to fail around 7 and continue to go.
Sets x Reps
Weight (set 1)
Weight (set 2)
Weight (set 3)
Weight (set 4)
Weight (set 5)
Chest
Barbell Bench Press
5x 12(bar) / 8 / 6 / 6 / 12
Incline Press Machine
3x 12 / failure / failure
Decline Press Machine
3x 12 / failure / failure
Standard Chest Press
3 sets of 6-10 to failure
High to Low Cable Fly
3 x 12 / 8 / 8
Low to High Cable Fly
3 x 12 / 8 / 8
Standard Cable Fly
3 x 12 /8 / 8
Triceps - I CIRCUIT MY ARMS
EZ Bar Tricep Pushdowns
3x 12
Single Arm Cable Pulls
3x 12 / 10 / 10
Dips
3 x 12
Tricep Isolation Machine
3x 6
Biceps
Rope Hammer Curls
3x 12 (heavy)
Preacher Curl Negatives
3x 5
Note: Altohugh my reps are listed, keep in mind these are the rep ranges I keep with a weight that puts me nearly to failure. Weight goes up as reps go down.
I also tend to use the first set of each muscle head as a warmup, so keep that in mind especially when viewing my shoulder routine. The first sets I don't until I can't.
Also form > weight always.
Note 2: My biceps genetically do not require too much training which is why the routine may seem to lack in this area for most.
Single Arm Cable Pulls Explanation: Just an empty cable set at the top setting. Not much weight is required, and I pull it across my body to extend the tricep out at the bottom. Stand parallell with the cable.
What I mean by "circuit": I do each exercise back to back. I go through 1 set of each triceps exercise in the cable section, then do rope hammer curls while those rest, then repeat. Total 3 times. The negatives and machines I circuit at the end.
Day 2: BACK & SHOULDERS
Workouts
Sets x Reps
Weight (set 1)
Weight (set 2)
Weight (set 3)
Weight (set 4)
Weight (set 5)
Back
Pull-ups
4 x 10
Machine Rows
3x 12 / failure / 8 into dropset
Low V Row
3 x 12 / 8 / 6
High Pull Down Machine
3 x 12 / 6 / 6
Barbell Row
3 x 12 / 8 / 8
Shoulders (circuit first 3)
Lateral DB Raise
3 x 12 / 8 / 8 into dropset
Front Delt DB Raise
3x5
Rear Delt Fly
3x8
Reverse Pec Deck (rear delt)
3 x 12 / 8 / failure
Circuit: i circuit the first 3 exercises of shoulders. I do 1 set of lateral into 1 set of front raises into 1 set of rear delts, rest for a bit, then repeat twice. I switch the weight for each exercise though; I dont use the same.
DAY 3: LEGS
Sets x Reps
Weight (set 1)
Weight (set 2)
Weight (set 3)
Weight (set 4)
Legs (Quad Focus)
Squat
5 x 12 (bar) / 10 / 8 / 8 /6
Leg Extension
3x 12 / failure / failure
Hack Squat
3x 12 / 8 / 8
Leg Press
4 x 12 / 8 / 8 / 6
Laying Hamstring Curls
3x12
END of split part 1: see below
I do abs every single day besides my rest day -- at the end of my workout. This is why the volume is so low. I do it so frequently
Abs
Hanging Knee Raise
1x 10
Hanging Toes-to-bar
1x 5
30 second scissor kicks
30 seconds
Hanging L Sit
As long as I can
DAY 4: REST & RECOVER
Weight (set 5)
3 day split part 2
Campbell Goforth
Day 1: CHEST & ARMS
Workouts
Sets x Reps
Weight (set 1)
Weight (set 2)
Weight (set 3)
Weight (set 4)
Weight (set 5)
Weight (set 1)
Weight (set 2)
Weight (set 3)
Weight (set 4)
Weight (set 5)
Weight (set 1)
Weight (set 2)
Weight (set 3)
Weight (set 4)
Weight (set 5)
Chest
DB Bench
4 x 12 / 8 / 8 / 6
Incline DB Bench
3x8
Incline Press Machine
3x 12 / failure / failure
Decline Press Machine
3x 12 / failure / failure
Standard Chest Press
3 sets of 6-10 to failure
Incline Diamond Pushups
3 x 10
Low to High Cable Fly
3 x 12 / 8 / 8
Triceps - I CIRCUIT MY ARMS
EZ Bar Tricep Pushdowns
3x 12
Single Arm Cable Pulls
3x 12 / 10 / 10
Dips
3 x 12
Tricep Isolation Machine
3x 6
Biceps
Rope Hammer Curls
3x 12 (heavy)
Preacher Curl Negatives
3x 5
DB Curls
3x8
Day 2: BACK & SHOULDERS
Workouts
Sets x Reps
Back
Pull-ups
4 x 10
Lat Pulldown
3x 12 / 8 into dropset / 8 into dropset
Low V Row
3 x 12 / 8 / 6
Straight Arm Lat Pulldown
3x6
Machine Rows
3 x 8 / failure / 6 into dropset
Single Arm Cable Shrugs
3 x 6 HEAVY
Shoulders (circuit first 3)
Lateral DB Raise
3 x 12 / 8 / 8 into dropset
Front Delt DB Raise
3x5
Rear Delt Fly
3 x 8 / 8 / failure
Upright Row
3x8
Smith Machine Seated OHP
3 x 12 / 6 / 6
DAY 3: LEGS
Sets x Reps
Legs (Hamstring Focus)
Squat
5 x 12 (bar) / 10 / 8 / 8 / 6
Leg Extension
3x 12 / 8 / 8
RDL
3x 10 / 8 / 6
Standing Single Leg Hamstring Curls
3x8
Laying Hamstring Curls
3x 10 / 8 / 6 into dropset
END of split part 2: see below
I do abs every single day besides my rest day -- at the end of my workout.
Abs
Hanging Knee Raise
1x 10
Hanging Toes-to-bar
1x 5
30 second scissor kicks
30 seconds
Hanging L Sit
As long as I can
DAY 4: REST & RECOVER
Then repeat, go back to part 1
Exercises I substitute (or in the case of arms: "add") in every so often
Chest:
Arms:
DB hammer curls, underhand tricep EZ bar pulldowns, light weight DB or cable tricep kickbacks
Legs:
goblet squat, bulgarian split squat, bodyweight goodmornings on the machine thing that looks like this but is angled a bit (i have no idea what its called):
Abs / core:
Wide grip hanging L sit, close grip hanging L sit, DB oblique lifts, knee to elbow mountain climbers