Most workout plans online are either too long, too complicated, or don’t account for real life. What busy professionals need is something structured, efficient, and flexible enough to include walking, Pilates, or yoga without burning out.
That’s why I designed the DAOFitLife AI Split. It’s built on the classic muscle split (chest/triceps, back/biceps, shoulders, quads/hamstrings, glutes/core). But here’s the twist: you can run it two different ways — as circuits (more dynamic, variety, finishers) or as supersets (straightforward pairs, no jumping).
Each workout takes 30–45 minutes, fits into a busy schedule, and layers in 1 hour of walking per day + Pilates or yoga 1–2x per week.
🏋️ What Are “Splits”?
In fitness, a split is just the way you divide up your workouts during the week. Instead of working every muscle every day, you “split” your training by body part or movement type so each area gets enough attention and recovery.
Examples:
- Classic split → Chest + triceps one day, back + biceps another, legs on their own day, core sprinkled throughout.
- Upper/Lower split → Upper body one day, lower body the next.
- Full-body split → Every major muscle group in one workout, repeated several times a week.
Why use splits?
- Efficiency – you don’t have to cram everything into one workout.
- Recovery – muscles rest while you train other areas.
- Progress – targeting fewer muscle groups per day means you can work them harder and smarter.
The good thing about this workout is it is scalable – so you can do a 5 day, 4 day, or 3 day splits
🗓 Weekly Schedule
- Sunday – Chest + Triceps
- Monday – Back + Biceps (+ Pilates)
- Tuesday – Shoulders + Core
- Wednesday – Quads + Hamstrings (+ optional Yoga)
- Thursday – Glutes + Core
- Friday – Cardio of choice (run, bike, row)
- Saturday – Flex / Recovery (Pilates, yoga, or light core)
💪 Option 1: Circuit Format
Each workout = 3 circuits (upper + lower + core) + 1-minute finisher
Workout 1 – Chest + Triceps
- Circuit 1: Barbell Chest Press, Bulgarian Split Squat, Bicycle Crunches → Finisher: Fast Push-Ups
- Circuit 2: Push-Ups (negative), Side Squat, Plank Rows → Finisher: Mountain Climbers
- Circuit 3: Tricep Dips, Single-Leg RDL, Stability Ball Sit-Ups → Finisher: Burpees
Workout 2 – Back + Biceps
- Circuit 1: Standing Dumbbell Row, Back Lunges, Plank Moguls → Finisher: Mountain Climbers
- Circuit 2: Dumbbell Pullover, Kettlebell Swings, Military Crawl → Finisher: Skaters
- Circuit 3: Bicep Curls, Fire Hydrants, Spiderman Push-Ups → Finisher: Plank Jacks
Workout 3 – Shoulders + Core
- Circuit 1: Overhead Shoulder Press, Bulgarian Split Squat, Plank Saw → Finisher: Jump Rope
- Circuit 2: Lateral Raise, Side Squat, Side Plank + Leg Raise → Finisher: High Knees
- Circuit 3: Upright Row, Single-Leg RDL, Turkish Get-Up → Finisher: Bear Kick-Throughs
Workout 4 – Quads + Hamstrings
- Circuit 1: Bulgarian Split Squat, Incline Chest Press, Plank Rows + Tricep Extension → Finisher: Fast Push-Ups
- Circuit 2: Back Lunges, Push-Ups on Stability Ball, Bear Crawl → Finisher: Skaters
- Circuit 3: Kettlebell Swings, Tricep Kickbacks, Bicycle Crunches → Finisher: Suicides
Workout 5 – Glutes + Core
- Circuit 1: Hip Thrusts / Glute Bridges, Push-Ups on Medicine Ball, Side Plank + Reach-Through → Finisher: Burpees
- Circuit 2: Frog Pumps, W Curls, Plank Leg Raises → Finisher: Plank Up-Downs
- Circuit 3: Fire Hydrants, Tricep Push-Ups (Chaturanga), Stability Ball Sit-Ups → Finisher: Jump Rope
🔥 Option 2: Superset Format (No Jumping)
Each workout = 3–4 supersets (upper + lower) + core add-ons
Workout 1 – Chest + Triceps
- Superset 1: Barbell Chest Press + Bulgarian Split Squat
- Superset 2: Incline Dumbbell Press + Side Squat
- Superset 3: Tricep Dips + Single-Leg RDL
- Core Add-On: Stability Ball Sit-Ups + Plank Rows
Workout 2 – Back + Biceps
- Superset 1: Standing Dumbbell Row + Back Lunges
- Superset 2: Dumbbell Pullover + Fire Hydrants
- Superset 3: Bicep Curls + Kettlebell Deadlift
- Core Add-On: Bicycle Crunches + Plank Moguls (slow)
Workout 3 – Shoulders + Core
- Superset 1: Overhead Press + Bulgarian Split Squat
- Superset 2: Lateral Raise + Side Squat
- Superset 3: Upright Row + Single-Leg RDL
- Core Add-On: Side Plank + Turkish Get-Up
Workout 4 – Quads + Hamstrings
- Superset 1: Bulgarian Split Squat + Incline Chest Press
- Superset 2: Back Lunges + Push-Ups (negative)
- Superset 3: Kettlebell Deadlift + Tricep Kickbacks
- Core Add-On: Bear Crawl + Plank Rows with Extension
Workout 5 – Glutes + Core
- Superset 1: Hip Thrusts / Glute Bridges + Push-Ups (medicine ball)
- Superset 2: Frog Pumps + W Curls
- Superset 3: Fire Hydrants + Tricep Push-Ups (Chaturanga)
- Core Add-On: Stability Ball Sit-Ups + Side Plank Reach-Through
📌 Audience Prompts
Circuit Prompt
“Design me a [number of days you want to train] day workout split.
Format it as 3 circuits per workout. Each circuit should include 1 upper body exercise, 1 lower body exercise, 1 core exercise, and a 1-minute finisher.
Keep workouts [30–45 minutes].I also want to include:
– Cardio of choice [running, walking, cycling, rowing, etc.] [4 times per week]
– Precision training like [Pilates, yoga, or barre] [1–2 times per week]Here’s my exercise list: [paste exercises here].
Please organize them into circuits by day, making sure not to train the same body part back-to-back (except for core, which can be trained every day).”
Superset Prompt
“Design me a [number of days you want to train] day workout split.
Format it as supersets (pair 2 exercises back-to-back). Each superset should include 1 upper body exercise and 1 lower body exercise, with an optional core add-on.
Keep workouts [30–45 minutes].I also want to include:
– Cardio of choice [running, walking, cycling, rowing, etc.] [4 times per week]
– Precision training like [Pilates, yoga, or barre] [1–2 times per week]Here’s my exercise list: [paste exercises here].
Please organize them by day, making sure not to train the same body part back-to-back (except for core, which can be trained every day).”
Where is the Exercise List?
It is in my book as Chapter 34. And it is right here in the DAO of Strength Training:
DAO of Strength Training:
And the full list is here. These are exercises that I have collected from years of personal training.
Sample workout library for circuit training program
For each circuit, pick an upper body exercise, a lower body exercise, a core exercise. Then pick a “finisher” at the end from the finisher menu and do it for one straight minute.
Make sure if you train legs one day, you train a different part of the body (back, chest, or arms) the next. The only exception is core and abs - you can train those every day.
Warm up
- World’s greatest stretch– from a down dog position, go into a low lunge position and raise one arm in a twisting motion, hold for 10 seconds each side
- Cat cow – Arch back up like a cat, doming shoulders; contract shoulder blades and drop belly. Do 5-10 reps
- Bird dogs– From tabletop, extend opposite hand and leg, hold for 10 seconds, draw back in; repeat on other side. Do 5 reps each side
- Down dog to plank repeat in a wavelike motion- do 10 reps
- Yoga pushups- from down dog, go to plank position and then do a tricep pushup, go back to down dog – do 5-10 reps
- Roll ups- lie down with arms over head, using core to slowly roll up to a seat and lean over to touch as far down to toes as possible; roll back to an upright position and then slowly roll back down.- Do 8 reps
- 30 sec plank hold- forearm or pushup position
- Deadbugs with alternating leg kicks – lying on the floor and alternating the arm and leg kicking out while engaging core- Do 5 repos each side
- Shoulder taps– in a plank position, engage core and quickly touch opposite shoulder, alternating between 10-20 reps
- Band walks – with a leg band band around just below needs, bend down into a squat position and shuffle side to side in one direction, after 10 steps shuffle back to other side.
Legs
- Single leg romanian deadlift with weights (also known as RDL)
- Side squat
- Back lunges
- Kettlebell swings
- Bridges – including single leg , and with band
- Fire hydrants
- Plank leg raises– either on forearms or on hands
- Bulgarian split squat
- Frog pumps
Finishers (go hard for a minute at the very end)
- Burpees
- Fast push-ups
- Plank up downs
- Tuck jumps
- Plank jacks
Core / Full body
- Plank hold 30 seconds
- Plank saw
- Squirms
- Bear Crawl
- Military crawl with sliders
- Bicycle crunches
- Stability ball sit ups
- Spiderman push ups
- Plank rows
- Turkish get up (warning that this is a tough one, try it with no weight at first)
- Side plank with leg raises – the link has modifications
- Plank moguls
Back
Chest
- Barbell Chest press – flat, angled (you can also use dumbbells)
- Bench Incline Chest press – single alternating, double
- Push ups – negative (slow down, fast up)
- Destabilizing push-up with legs on Swedish ball or bench
- Destabilizing push-up with hands on medicine ball or Swedish ball
Other chest exercises are here.
Shoulders
- Lateral raise
- Upright row
- Front raise
- Shoulder overhead press, double or alternating
- Forearm plank with arm reach
Arms
- Bicep curls
- W curls
- Hammer curls
- Tricep kickbacks
- Chatarangua/Tricep pushups (narrow width, elbows point back directly)
- Plank rows with tricep extension
- Chin ups (advanced); use the assisted machine first, get someone working on the floor to show/help you
- Tricep dips
Finisher exercises
- Skaters
- Mountain climbers
- Jump rope (either with a real or imaginary one)
- High knees
- Bear kick throughs
- Suicides
- Handstand Donkey kicks
- Treadmill/bike/elliptical sprint one minute (max speed)
Cool down
- Tricep overhead stretch
- Forward fold stretch
- Hip opening poses
- Quad stretch
- Figure 4
- Shoulder stretches
✨ Closing
Whether you thrive on fast-paced circuits or prefer the steadiness of supersets, the DAO Custom AI Split is about making fitness sustainable in a high-performance lifestyle. You’ll move every day, build strength, train core daily, and leave room for recovery.
