VisMuscle Group Split
Included in VisThis program follows a classic “bro split,” training three times per week with each session dedicated to a major muscle group: chest, back, and legs. By focusing on one area per workout, you can give each muscle group maximum effort and recovery time. Expect a mix of compound lifts for strength and size, along with accessory work to bring balance and detail. Ideal if you want straightforward, high-intensity sessions with plenty of recovery between.
Back Exercises
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The weight to use for 8 repetitions of lat pulldowns. This weight should make the last few reps feel like a serious effort, while still in control.
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The weight to use for 8 repetitions of seated rows. This weight should make the last few reps feel like a serious effort, while still in control.
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The weight to use for 8 repetitions of t-bar rows. This weight should make the last few reps feel like a serious effort, while still in control.
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The weight to use for 8 repetitions of straight arm pulldowns. This weight should make the last few reps feel like a serious effort, while still in control.
Bicep Exercises
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The weight to use for 8 repetitions of EZ bar curls. This weight should make the last few reps feel like a serious effort, while still in control.
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The weight to use for 8 repetitions of rope hammer curls. This weight should make the last few reps feel like a serious effort, while still in control.
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The weight to use for 8 repetitions of reverse curls. This weight should make the last few reps feel like a serious effort, while still in control.
Leg Exercises
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The weight to use for 8 repetitions of leg presses. This weight should make the last few reps feel like a serious effort, while still in control.
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The weight to use for 8 repetitions of hip trusts. This weight should make the last few reps feel like a serious effort, while still in control.
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The weight to use for 8 repetitions of hip adductors. This weight should make the last few reps feel like a serious effort, while still in control.
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The weight to use for 8 repetitions of leg extensions. This weight should make the last few reps feel like a serious effort, while still in control.
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The weight to use for 8 repetitions of leg curls. This weight should make the last few reps feel like a serious effort, while still in control.
Back Exercises
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The weight to use for 8 repetitions of bench presses. This weight should make the last few reps feel like a serious effort, while still in control.
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An optional weight for 8 repetitions of dips. Leave this parameter empty to perform bodyweight dips.
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The weight to use for 8 repetitions of chest flys. This weight should make the last few reps feel like a serious effort, while still in control.
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The weight to use for 8 repetitions of incline bench presses. This weight should make the last few reps feel like a serious effort, while still in control.
Tricep Exercises
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The weight to use for 8 repetitions of tricep pulldowns. This weight should make the last few reps feel like a serious effort, while still in control.
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The weight to use for 8 repetitions of EZ bar skull crushers. This weight should make the last few reps feel like a serious effort, while still in control.
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The weight to use for 8 repetitions of cable overhead tricep extensions. This weight should make the last few reps feel like a serious effort, while still in control.
Additional Options
Built with Vis Pro
Schedule
Week 1
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week 2
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week 3
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Built with Vis Pro
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Back & Biceps Day
Week 1 - Monday
Back Warm-up
Lat Pulldown
10x40lb
Lat Pulldown
10x57.5lb
Lat Pulldown
10x75lb
Back Focus 1
3
Lat Pulldown
8x100lb
Bicep Warm-up
EZ-Bar Curl
10x24lb
EZ-Bar Curl
10x34.5lb
EZ-Bar Curl
10x45lb
Bicep Focus 1
3
EZ-Bar Curl
8x60lb
Back Focus 2
3
Cable Seated Row
8x120lb
Bicep Focus 2
3
Cable Rope Hammer Curl
8x50lb
Back Focus 3
3
T-Bar Row
8x80lb
Bicep Focus 3
3
Barbell Reverse Curl
8x50lb
Back Focus 4
3
Cable Straight-Arm Pulldown
8x60lb