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.
|Paused Dumbbell Bench||4||12|
|Paused Barbell Incline Bench||4||12|
|Incline Dumbbell Flyes||3||15|
|Bent Over Barbell Rows||4||12|
|Wide Grip Seated Rows||4||15|
|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!