virat kohli's workout split

 Advanced 5-Day Split

Day 1 – Chest & Triceps

• Bench Press – 5×5 (heavy)

• Incline Dumbbell Press – 4×8-10

• Weighted Dips – 3×8-10

• Cable Fly (High to Low) – 3×12-15

• Skull Crushers – 4×10-12

• Rope Pushdowns – 3×12-15

Day 2 – Back & Biceps

• Deadlift – 5×5 (heavy)

• Weighted Pull-Ups – 4×6-10

• Barbell Row – 4×8-10

• Single-Arm Dumbbell Row – 3×10-12

• Barbell Curl – 4×8-10

• Incline Dumbbell Curl – 3×10-12

Day 3 – Shoulders & Abs

• Overhead Press (Barbell or Dumbbell) – 5×6-8

• Arnold Press – 4×8-10

• Side Lateral Raises – 4×12-15

• Rear Delt Fly – 3×12-15

• Hanging Leg Raises – 4×15-20

• Weighted Cable Crunch – 3×15

Day 4 – Legs (Quads, Hamstrings, Glutes)

• Squat – 5×5 (heavy)

• Bulgarian Split Squat – 4×8-10

• Leg Press – 4×10-12

• Romanian Deadlift – 4×8-10

• Lying Leg Curls – 3×12-15

• Standing Calf Raise – 5×15-20

Day 5 – Full Body / Power

• Clean & Press – 4×6-8

• Front Squat – 4×6-8

• Weighted Pull-Ups – 3×8-10

• Bench Press (speed work, 60-70% max) – 6×3

• Barbell Shrugs – 4×12-15

• Farmer’s Carry – 3 sets (30-40m walk)

 Advanced Training Techniques

• Drop Sets → last set, drop weight and rep out

• Rest-Pause → pause 10 sec, push more reps

• Supersets → combine 2 exercises back-to-back

• Progressive Overload → increase weight