Day 1 Working Sets
(sets x reps)
Barbell Bench Press 3 x 8-10
Incline Barbell Bench Press* 3 x 8-10
Flat Bench Dumbbell Flyes 3 x 8-10
Close-Grip Bench Presses 3 x 8-10
Lying Cambered Bar Extensions 3 x 8-10
Straight Bar Cable Pushdowns 3 x 8-10

* Every other workout, alternate Incline Barbell Bench Presses with Incline Dumbbell Presses.


Day 2* Working Sets
(sets x reps)
Pulldowns or Wide-Grip Pull-Ups 3 x 8-10
Low Cable Rows 3 x 8-10
Dumbbell Rows or Bent-Over Barbell Rows 3 x 8-10
Standing Barbell Curls 3 x 8-10
Alternating Dumbbell Curls** 3 x 8-10

* Since Low Cable Rows, Dubbell Rows and Bent-Over Barbell Rows work a lot of the biceps, you don't need a lot of additional biceps work. In fact, doing too many sets for biceps after a good back workout could case your biceps to become overworked, which will prevent them from growing.

** Dumbbell Curls can be done either standing or seated. Alternate from week to week between the two.


Day 3 Working Sets
(sets x reps)
Leg Extensions 3 x 8-10
Squats 4 x 8-10
Stiff-Legged Dead Lifts or Lying Leg Curls 3 x 8-10


Day 4 Working Sets
(sets x reps)
Seated Dumbbell Overhead Presses or Barbell Military Presses 3 x 8-10
Seated Dumbbell Lateral Raises 3 x 8-10
Bent-Over Rear Lateral Raises or Reverse Pec-Deck Lateral Raises 3 x 8-10
Barbell Shrugs 3 x 8-10
Seated Calf Raises 3 x 8-12
Standing Calf Raises 3 x 8-12
Ab crunches on a bench 3 x 12-15
Hanging Leg Raises (knees bent) 3 x 12-15

Thank you for sharing this routine JaNatrual.

For those who want to try it and do not know how to do correct an exercise use our Exercise Directory and find any exercise with picture.


If there are some exercise which you could not find in Exercise Directory please PM me.

Is this routine only for lifters?

How about gaining mass?

This work out is intended for Begginers experienced lifter or people looking to break out of a rut.This program is very simplistic and takes you to the true basics of building a foundation for you body. I have followed this work out to a tee and let me tell you it has worked. I am a tall skinny dude so i was hear more weight less rep you need to bulk up. Well there is one problem the people telling me this had no clue about anything accept the fact they could lift more weight than me. So I started reading and learning well it turns out that you body is just like a house

1st you need a foundation
A. develope all of your muscels
B. While developing your muscels learn to feed your muscles and not according to what some magazine says to do but by trian an error learn what your body needs and wants.
2nd you need structure
A. so you have a foundation and you core muscels are now developed now you need to learn how to tie muscles together in your lifts and get your body into one whole unit
3rd now you can bulk up
A. so now with development and structure you can now start tweeking your workout to bulk up or if you are over wieght you can trim down.
4th So now you are ready for the cosmetics of your body
A. at this point a year or two should have gone by and you should be ready to form you muscles any way you want to look the way you.

Keep in mind you can type and say any thing but i have done all that i have claimed in this post i wasted alot of time doing the worng stuff now that i have followed the basics i am in the best shape of my life people i haven't seen i a few year just can't beleive it is me they are like cheez you used to be so skinny well i changed all that and only you can change yourself.

I hope you find this informative.

IM gonna give this a shot for the next 4 weeks - however there will be on day of rest after the 4th day then repeat because im on gear and taking tons of supplements so my recovery time has been through the roof. I will let you know how it goes man!

Seems like a good workout not for me though I am a free weight kind of man. No machines here.

here's a routine im currently runing with, it helps me increase my numbers on my bigger lifts in the gym: suitable for intermediates or advanced lifters.....

Day 1 > Upper push ( bench and military press orientated ) and accessory
Day 2 > OFF
Day 3 > Upper pull ( rows and deadlift orientated ) and accsessory
Day 4 > OFF
Day 5 > Lower body ( Squat orientated ) and accessory
Day 6 > OFF
Day 7 > Repeat

There is some over-lap here but its intentional at the moment, i run this out for about 4wks
before switching up to something different.....An extra-days rest may be required as the training is inense and incorporates work in the 1-10RM range using pyramids....with plenty of warming up...8-10 sets for larger body parts and 3-6 sets for smaller groups, train pretty much till a point of failure on every set, sometimes include rest pause and drop sets for lagging parts.

Abs can be trained every work out day along with lighter calf work, i train grip on the days in between away from my pull routine.

Staying with splits for a moment, plan to go traditional next time and run Chest/Back, Lower Body, Shoulders/Arms, then onto some full body routines to help trim me up after xmas....

How is everyone else training???

What’s up bro’s?
I love this split!
Mon- triceps and biceps
Tue- legs
Wed- off
Thurs- chest
Fri- back a little biceps
Sat- shoulders
Sun-off
I try to go heavy and use as many reps as I can around 10-15. Like chest for a example warm ups 135lb x 15. then 225 x 15 then 315 x 10 then 365 x 8 then 405 x 4 or 5 what ever I can get . Then I go back down ending with 225 for usually 12 to 18 reps . what do u all thing give me some info. Merry Christmas!!

I'm doing my Kegel exercises everyday. I hope it works.. LOL

has anybody tried the work out routine i posted any results?