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 – Workout A
  • Tuesday – OFF
  • Wednesday – Workout B
  • Thursday – OFF
  • Friday – Workout C
  • Saturday – OFF
  • Sunday – OFF

This program is meant to be run at least 12 weeks.

Workout A
Exercise Sets Reps
Paused Dumbbell Bench 4 12
Paused Barbell Incline Bench 4 12
Incline Dumbbell Flyes 3 15
Weighted Dips 3 15
Planks 3 AMAP*
Pull Ups 3 AMAP
Dumbbell Curls 3 AMAP
Tricep Extensions 3 AMAP


Workout B
Exercise Sets Reps
Deadlifts 4 12
Arnold Press 4 12
Power Shrugs 4 15
Bent Over Barbell Rows 4 12
Wide Grip Seated Rows 4 15
Side Bends 3 AMAP
Concentration Curls 3 AMAP
Barbell Curl 3 AMAP


Workout C
Exercise Sets Reps
Squats 4 12
Goblet Squats 4 12
Leg Extensions 3 15
Leg Curls 3 15
Walking Lunges 2 20
Close Grip Bench Press 3 20
Dumbbell Hammer Curls 3 AMAP
Decline Weighted Situps 3 AMAP


* – On Planks: AMAP means to hold the plank position for as long as possible

This is a hell of a routine and is intended to completely obliterate your body. You are going to be sore and will see results if you stick with this program.


Questions and comments below!