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!