Beginner Full-Body:
Each Muscle Group Trained Three Times Per Week
Full Body Routine:
Abs:
- Floor crunches - 1 set for 10-15 reps
- Reverse crunches - 1 set for 10-15 reps
- Oblique crunches - 1 set for 10-15 reps
Chest (4 sets):
- Bench Press (2 sets)
- Dumbbell Flyes (2 sets)
Back (4 sets):
- Lat Pulldowns (2 sets)
- Seated Cable Rows (2 sets)
Front and Side Shoulders (4 sets):
- Military or Dumbbell Press (2 sets)
- Lateral Raises (2 sets)
Arms (3 sets each):
- Barbell or Cable Curls (3 sets)
- Cable Pushdowns or Lying Tricep Extensions (3 sets)
Legs (Quads - 4 sets, Hams - 3 sets, Calves - 3 sets):
- Standing Calf Raises (3 sets)
- Leg Press or Squats (2 sets)
- Leg Extensions (2 sets)
- Seated or Lying Leg Curls (3 sets)
Click Here For A Printable Log Of Beginner Full-Body.
Intermediate 4-Day Split:
Each Muscle Group Trained Twice A Week
Abs:
- Sit-up crunches - 1 set each for 10-15 reps
- Leg raises - 1 set each for 10-15 reps
- Oblique twists - 1 set each for 10-15 reps
Click Here For A Printable Log Of Intermediate Abs.
Monday / Thursday - 23 Sets:
Chest (6 sets):
- Bench Press (2 sets)
- Smith Machine Incline Press (2 sets)
- Dumbbell Flyes (2 sets)
Deltoids (front - 3 sets; side - 2 sets):
- Dumbbell Press (3 sets)
- Dumbbell Lateral Raises (2 sets)
Biceps (5 sets):
- Barbell Curls (3 sets)
- Dumbbell Incline Curls (2 sets)
Forearms (2 sets):
- Reverse Curls (1 set)
- Wrist Curls (1 set)
Triceps (5 sets):
- Lying Tricep Extensions (3 sets)
- Seated Dumbbell Extensions (2 sets)
Click Here For A Printable Log Of Intermediate Monday / Thursday.
Tuesday / Friday - 25 Sets:
Legs (Calves - 5 sets, Quads - 6 sets; Hams - 5 sets):
- Standing Calf Raises (3 sets)
- Seated calf raises (2 sets)
- Barbell Squats (2 sets)
- Leg Press (2 sets)
- Leg Extensions (2 sets)
- Seated Leg Curls (3 sets)
- One Leg Curls (2 sets)
Back (6 sets):
- Pull-ups or Pulldowns (2 sets)
- Bent-Over Barbell Rows (2 sets)
- Seated Cable Rows (2 sets)
Rear Delts (3 sets):
- Dumbbell Bent-over Rear delt laterals (2 sets)
- Cable Rear Delt Rows (1 set)
Click Here For A Printable Log Of Intermediate Tuesday / Friday.
Advanced 5-Day Split:
Each Muscle Group Trained Once Every Six Days
Day 1: Abs, Chest - 18 sets
Abs (2 sets each):
Chest (3 sets each):
Click Here For A Printable Log Of Day 1.
Day 2: Back, Rear Delts, Biceps, Forearms - 33 sets
Back (3 sets each):
Rear Delts (3 sets each):
Biceps (3 sets each):
Forearms (2 sets each):
Click Here For A Printable Log Of Day 2.
Day 3: (OFF) REST
Day 4: Abs, Delts, Triceps - 27 sets
Abs (2 sets each):
Front Delts (3 sets each):
Side Delts (3 sets each):
Triceps (3 sets each):
Click Here For A Printable Log Of Day 4.
Day 5: Calves, Quads, Hams - 30 sets
Calves (3 sets each):
Quads (3 sets each):
Hams (3 sets each):
Click Here For A Printable Log Of Day 5.
Day 6: (OFF) REST
Day 7: Repeat Cycle (Back To Day 1)