
Beginner Full-Body:
Each Muscle Group Trained Three Times Per Week
Full Body Routine:
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Bench Press.

Intermediate 4-Day Split:
Each Muscle Group Trained Twice A Week
Abs:
Monday / Thursday - 23 Sets:
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Lying Tricep Extensions.
Tuesday / Friday - 25 Sets:

Advanced 5-Day Split:
Each Muscle Group Trained Once Every Six Days
Day 1: Abs, Chest - 18 sets
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Incline Bench Press.
Day 2: Back, Rear Delts, Biceps, Forearms - 33 sets
Day 3: (OFF) REST
Day 4: Abs, Delts, Triceps - 27 sets
Day 5: Calves, Quads, Hams - 30 sets
Click Image To Enlarge.
Barbell Squats.
Day 6: (OFF) REST
Day 7: Repeat Cycle (Back To Day 1)
Randy Herring
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