Overview
The Bodybuilding Split is designed for advanced lifters who want to focus on muscle hypertrophy and achieve maximum muscle growth. It involves training specific muscle groups on different days with high volume and intensity, allowing for optimal recovery and muscle growth.
Workout Schedule
- Day 1: Chest
- Day 2: Back
- Day 3: Shoulders
- Day 4: Legs
- Day 5: Arms
Detailed Exercises
Day 1: Chest
- Barbell Bench Press: 4 sets of 6-8 reps
- Incline Dumbbell Press: 4 sets of 8-10 reps
- Chest Flyes: 3 sets of 10-12 reps
- Chest Dips: 3 sets to failure
- Push-Ups: 3 sets to failure
Day 2: Back
- Deadlifts: 4 sets of 6 reps
- Pull-Ups: 4 sets to failure
- Barbell Rows: 4 sets of 8 reps
- Seated Cable Rows: 3 sets of 8-10 reps
- Lat Pulldown: 3 sets of 10 reps
Day 3: Shoulders
- Overhead Barbell Press: 4 sets of 6-8 reps
- Lateral Raises: 3 sets of 10-12 reps
- Front Dumbbell Raise: 3 sets of 10-12 reps
- Reverse Flyes: 3 sets of 12 reps
Day 4: Legs
- Squats: 4 sets of 8 reps
- Leg Press: 4 sets of 10 reps
- Romanian Deadlifts: 3 sets of 10 reps
- Lunges: 3 sets of 12 reps per leg
- Leg Curls: 3 sets of 10 reps
Day 5: Arms
- Barbell Bicep Curls: 4 sets of 8-10 reps
- Dumbbell Hammer Curls: 3 sets of 10 reps
- Tricep Pushdowns: 4 sets of 10-12 reps
- Close-Grip Bench Press: 3 sets of 8 reps
Tips for Success
- Focus on progressive overload to stimulate muscle growth.
- Ensure you're eating enough protein and calories to support muscle recovery.
- Rest for 1-2 minutes between sets to maximize strength.