Full-Body Split

Workouts 1, 2, 3
Monday/Wednesday/Friday
MUSCLE GROUP
Chest
Back
Shoulders
Quads
Hamstrings
Triceps
Biceps
Calves
Abs

EXERCISE
Dumbbell Bench Press
Lat Pulldown
Dumbbell Overhead Press
Leg Press
Lying Leg Curl
Rope Pressdown
Barbell Curl
Standing Calf raise
Crunch

SETS
3
3
3
3
3
3
3
3
3

REPS
8,10,12
8,10,12
8,10,12
8,10,12
8,10,12
8,10,12
8,10,12
8,10,12
15

WEEK 2: SPLIT DECISION Two-Day Split (Upper Body, Lower Body)

Workouts 1 & 3
Monday/Thursday: Upper Body
MUSCLE GROUP
Chest
Chest
Back
Back
Shoulders
Shoulders
Biceps
Biceps
Triceps
Triceps
Abs

EXERCISE
Bench Press
Flat Bench Dumbbell Flye
Barbell Bent-Over Row
Lat Pulldown
Dumbbell Overhead Press
Dumbbell Lateral Raise
Barbell Curl
Preacher Curl Machine
Lying Barbell Extension
Rope Pressdown
Crunch

SETS
3
3
3
3
3
3
3
3
3
3
3

REPS
10,12,15
10,12,15
10,12,15
10,12,15
10,12,15
10,12,15
10,12,15
10,12,15
10,12,15
10,12,15
15-20

Workouts 2 & 4
Tuesday/Friday: Lower Body
MUSCLE GROUP
Quads
Quads
Hamstrings
Hamstrings
Calves
Calves

EXERCISE
Leg Press
Leg Extension
Lying Leg Curl
Seated Leg Curl
Standing Calf raise
Seated Calf raise

SETS
3
3
3
3
3
3

REPS
10,12,15
10,12,15
10,12,15
10,12,15
15-20
15-20

Three-Day Split (Push/Pull/Legs)

WEEK 3: THREE ON THREE

Workouts 1 & 4
Monday/Thursday: Push
MUSCLE GROUP
Chest
Chest
Shoulders
Shoulders
Triceps
Triceps

EXERCISE
Incline Barbell Press
Flat-Bench Dumbbell Flye
Dumbbell Overhead Press
Smith Machine Upright Row
Lying barbell Extension
Dumbbell Kickback

SETS
4
4
4
4
3
3

REPS
10,10,12,15
10,10,12,15
10,10,12,15
8,8,10,12
10,12,15
10,12,15

EXERCISE
Barbell Upright Row
One-Arm Dumbbell Row
Incline Dumbbell Curl
Preacher Curl Machine
Reverse Crunch
Crunch

SETS
4
4
4
4
3
3

REPS
8,8,10,12
8,8,10,12
8,8,10,12
8,8,10,12
15-20
15-20

Workouts 2 & 5
Tuesday/Friday: Pull
MUSCLE GROUP
Back
Back
Biceps
Biceps
Abs
Abs

Workouts 3 & 6
Wednesday/Saturday: Legs
MUSCLE GROUP
Quads
Quads
Hamstrings
Hamstrings
Calves
Calves

EXERCISE
Barbell Squat
Leg Press
Seated Leg Curl
Romanian Deadlift
Standing Calf Raise
Seated Calf Raise

SETS
4
4
4
4
3
3

REPS
8,8,10,12
8,8,10,12
8,8,10,12
8,8,10,12
25
25

WEEK 4: TURNING UP THE VOLUME

Four-Day Split

Workout 1
Monday: Chest/Triceps/Calves
MUSCLE GROUP
Chest
Chest
Chest
Triceps
Triceps
Triceps
Calves
Calves

EXERCISE
Incline Bench Press
Dumbbell Bench Press
Flat-Bench Dumbbell Flye
Rope Pressdown
Dumbbell Kickback
Lying Barbell Extension
Standing Calf Raise
Seated Calf Raise

SETS
5
5
5
4
3
3
3
3

REPS
10
8,8,10,10,12
8,8,10,10,12
10,10,12,12
10
10
25
25

Workout 2
Tuesday: Legs/Abs
MUSCLE GROUP

EXERCISE

SETS

REPS

Quads

Barbell Squat

10

Quads

Leg Press

8,8,10,10,12

Quads

Leg Extension

8,8,10,10,12

Hamstrings

Lying Leg Curl

8,10,12

Hamstrings

Romanian Deadlift

8,10,10

Hamstrings

Seated Leg Curl

8,10,12

Abs

Reverse Crunch

20

Abs

Crunch

20

Workout 3
Thursday: Shoulders/Calves

Shoulders

Dumbbell Overhead Press

12

Shoulders

Smith Machine Upright Row

8,10,12

Shoulders

Dumbbell Lateral Raise

10

Calves

Seated Calf Raise

10

10

Workout 4
Friday: Back/Biceps/Abs

MUSCLE GROUP

EXERCISE

SETS

REPS

Back

Barbell Bent-Over Row

12

Back

Lat Pulldown

8,8,10,12,12

Back

One-Arm Dumbbell Row

8,8,8,10,10

Biceps

Barbell Curl

10,10,12,12

Biceps

Incline Dumbbell Curl

10

Biceps

Preacher Curl Machine

10

Abs

Crunch

20