This split focuses on the basics of barbell and dumbbell training without using a lot of frivolous exercises that most people don’t need. The way the program works is that you push yourself to add 5 more pounds to the bar every session. Do the weight until you hit all of your sets and reps and then add 5 pounds next week.

Focus on getting good contractions and controlling your reps.

A sample workout schedule would look like this:

  • Monday – Chest and Triceps
  • Tuesday – Back and Biceps
  • Wednesday – OFF
  • Thursday – Shoulders, Traps, Abs
  • Friday – Legs
  • Saturday – OFF
  • Sunday – OFF
Chest and Triceps
Exercise Sets Reps
Flat Bench Press 4 12
Decline Bench Press 4 12
Incline Dumbbell Flyes 3 15
Dips 4 12
Skull Crushers 3 15
Tricep Extensions 3 15

 

Back and Biceps
Exercise Sets Reps
Deadlifts 4 12
1 Arm Dumbbell Rows 4 12
Pull Ups 3 15
Close Grip Seated Rows 3 15
Barbell Curls 4 15
Hammer Curls 4 15

 

Shoulders, Traps, Abs
Exercise Sets Reps
Seated Overhead Press 4 12
Rear Delt Dumbbell Laterals 4 15
Face Pulls 4 15
Barbell Shrugs 4 15
Front Dumbbell Laterals 3 15
Planks 4 As long as possible

 

Legs
Exercise Sets Reps
Squats 4 12
Goblet Squats 3 15
Walking Lunges 4 15
Standing Dumbbell Calf Raise 4 15
Leg Curls 3 15
Leg Extensions 3 15

 

Leave any questions or comments below!