Workout routines and workout splits are quite the science these days, but what is right for some isn't always right for you. People have different amounts of times/days that they can train, different kinds of gyms or equipment or different goals or motivations. Here is a layout of a bunch of workout routines and splits that have been proved to work well for beginners and pros alike. At this stage I use the first one, very basic. Choose the right one for you and stick with it until you don't get good gains anymore, before you try something else. Alternatively, if you want to invest in a complete muscle building program that has been proven to get you big fast, definately check out Vince DelMonte's No-Nonsense Muscle Building Program. You are getting you money back if it doesn't help you to get really big fast. You can also Read a Full Review of No-Nonsense Muscle Building and decide if it is right for you.
A simple 3 day routine. Each bodypart once per week. Each exercise 2-4 sets, reps 5-8.
Back/Bis
Deadlifts
A Row
Chins or Pulldows
Bicep Curl
Chest/Tris
Bench
DB or Inc Bench
Chest Dips
Triceps Isolation
Legs/Shoulders
Squat
GHR (Glute Ham Raise)
Military Press
Calf Work
A rotation that hits each bodypart once every 4-5 days.
1.
Squat 2-3 x 5, 1 x 10
Ham Work 3 x 8
BB Row 4 x 6
Bicep Iso 2 x 10
2.
Bench Press 3 x 5
Dips 3 x 8
Side Laterals 3 x 10
Tricep Iso 2 x 10
3.
Deadlift 3 x 5
Leg Press 2 x 10 or 1 x 20
Pullups 20-40 reps
Bicep Iso 2 x 10
4.
DB or Incline Bench 3 x 5
Flyes 3 x 8-12
OH Press 3 x 6-8
Tricep Iso 2 x 10
Workout on Mon/Wed/Fri/Mon and alternate workouts 1/2/3/4 etc...
Another rotation that hits each bodypart once every 4-5 days but using a little more volume.
1.
Squats 3 x 5, 1 x 10
Ham Work 3 x 8-10
Pullups 20-40 reps
BB Rows 4 x 6
Curls 2 x 10
2.
DB or Incline Bench 2 x 5, 2 x 8
Dips 2 x 8
DB OH Press 3 x 8
Side Laterals 2 x 10
Skulls 2 x 10
3.
Deadlifts 2-3 x 5
Leg Press 2 x 10 or 1 x 20
Chins 20-40 reps
DB Rows 3 x 8
Curls 2 x 10
4.
Bench Press 2 x 5, 2 x 8
DB Flyes 2 x 8-12
Military Press 3 x 8
Side Laterals 2 x 10
Skulls 2 x 10
Workout on Mon/Wed/Fri/Mon and alternate workouts 1/2/3/4 etc...
A favorite of mine that hits each bodypart twice per week.
Day 1
4x Squats: 5 reps
3x Ham Work: 8 reps
3x BB or DB Row: 8 reps
2x Bicep Curls: 10 reps
Day 2
4x Bench Press: 5 reps
3x Military Press: 8 reps
3x Tricep Isolation: 8 reps
2x Ab/Calf Work: 15 reps
Day 3
4x Deadlifts: 5 reps
3x Pullups: 8 reps
3x Leg Press: 8 reps
2x Biceps Curls: 10 reps
Day 4
4x DB or Incline Press: 5 reps
3x Chest Dips: 8 reps
3x Side Lateral Raise: 8 reps
2x Ab/Calf Work: 15 reps
Day 1: On
Day 2: On
Day 3: Off
Day 4: On
Day 5: Off
Day 6: On
Day 7: Off
A simple 4 day upper/lower.
Mon.
Squat 2-3 x 5
Ham Work 3 x 10
Calves 3 x 15
Abs 2 x 10
Wed.
Bench Press 3 x 5
BB or DB Row 3 x 6, 1 x 15
OH Press 3 x 8
Arms -Tri/Bi - each 3 x 8-10
Fri.
Deadlift Variant 2-3 x 5
Leg Press 2 x 10 or 1 x 20
Calves 3 x 15
Abs 2 x 10
Sun.
Incline bench 3 x 10-15
Pullups 20-40 reps
Dips 2 x 8-12
Lateral Raise 3 x 8-10
A couple of examples of 2 day per week training.
Each bodypart 1x a week.
Chest, Shoulders, Triceps.
Bench or Dips
Incline Bench (optional)
OH Press
Side Laterals
Tricep Isolation
Legs, Back, Biceps.
Squat or Deadlifts
Leg Press (optional)
Pullups
Rowing Lift
Bicep Curl
Hitting each major bodypart 2x per week.
Workout 1.
Squats
BB or DB Row
Bench
Incline Bench
Bicep Curl
Workout 2.
Deadlifts
Pullups
Dips
OH Press
Tricep Isolation
A 10 day strength/hypertrophy rotation.
Day 1: Heavy Upper
Day 2:
Day 3: Heavy Lower
Day 4:
Day 5: Chest, Shoulders, Triceps
Day 6: Back, Biceps
Day 7:
Day 8: Legs
Day 9:
Day 10:
Repeat, or Repeat on Day 10
Day 1 - Heavy Upper.
Bench 3 x 3 or 3 x 5 or work up to a 1RM
Row 3 x 5
OH Press 3 x 5
Day 3 - Heavy Lower.
Squats 3 x 3 or 3 x 5 or work up to a 1RM
GHR 3 x 5
Calves 3 x 6
Days 5-8 All exercises are 2-4 sets of 8-15 reps.
Day 5 - Chest, Shoulders, Triceps.
Bench or Dips
DB Flyes
Side Lateral Raises
Front Lateral Raises
Tricep Isolation
Day 6 - Back, Biceps.
Wide Grip Chins
Rows
Pulldowns
Shrugs
Curls
Day 8 - Legs.
Squat Variant
GHR
Leg Press
Ham Work
Calf Work
NOTE: The above routine can also be condensed into the 7 day week for those that can tolerate the workload. Monday and Tuesday would be heavy upper and heavy lower, Wednesday would be off followed by the higher rep work on Thursday, Friday and Saturday. Sunday off and repeat. This is based on the training style of Layne Norton. Before you try this however be sure that you can tolerate training 5 days per week, this would be suited to more advanced lifters.
Routine Summary.
The routines above are not set in stone, you may like to adjust sets and/or reps to suit you but they serve as a basic template. (from original thread on Bodybuilding.com)
A routine to get you big and strong doesn't need to be filled with loads of "stuff" just heavy work on the important lifts at a frequency that you personally can recover from. If you decide to put together your own program remember to keep it
Simple
Basic
Focus on big lifts
Strength Progression
Add to this a decent diet, and you'll make good progress.
How to deload.
A "deload" is a period of time typically a week where either less intensity, volume and/or frequency, or a combination of all three is used to allow accumulated fatigue to dissipitate. A deload is usually recommended every 4-6 weeks (approx). An example would be to train just once or twice during that week using less intensity and/or volume than usual. You're usually stronger coming back off a deload and often this is when PR's are set. It's an invaluable tool in our box of tricks.
If you want to invest in a total muscle building program to get big fast, you should definately check out Vince DelMonte's No-Nonsense Muscle Building Program. It has everything you need to get started and it has been proven over and over to work. All the best with your training and in reaching your goals.
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