Full Training Split #1
The following week gives a pretty good starting point for a more advanced lifter to focus on adding lean mass.
On this page, you'll find your full workout split for the entire week. Not included is any extra cardio or ab work you may want to do during that time. You can add that based on your own fitness goals, but if you keep a good intense pace and effort during each workout, you will burn ample calories.
Be sure to do some light exercises that will warm up your rotator cuffs and other joints.
NOTE: When you see the number of reps decrease for an exercise, unless noted that it's a drop set, it doesn't mean take it easy. It means increase your weight so that you struggle to complete that last rep.
Day 1 – Chest/Calves
Exercise | Sets | Reps |
Dumbbell Bench Press | 4 | 16, 13, 9, 7 |
Incline Barbell Press | 3 | 10, 8, 8 |
Dips | 3 | 10 |
Cable Cross over | 3 | 12 |
Standing platform raise (no weight) | 2 | 25 |
Standing calf raise (weighted) | 4 | 16, 14, 12, 10 |
Seated calf raise (weighted) | 3 | 10 |
Day 2 – Back/Shoulders
Exercise | Sets | Reps |
Seated Row | 4 | 18, 12, 10, 8 |
Wide Grip Pulldown | 3 | 8, 8, 6 |
Bent over DB row | 3 | 10, 8, 8 |
Seated DB Press | 4 | 12, 10, 8, 8 |
DB lateral raise | 3 | 10 |
Bent over reverse fly | 3 | 12 |
Day 3 – Legs/Butt
Exercise | Sets | Reps |
Leg Extension | 3 | 20 |
Squat | 4 | 20, 18, 18, 16 |
Reverse DB lunge | 3 | 15 |
DB Plie Squat | 3 | 15 |
Stiff Leg Barbell Deadlift | 3 | 16, 14, 12 |
Standing Cable kickback | 3 | 17 |
Day 4 – Arms
Exercise | Sets | Reps |
Close grip press | 4 | 12, 10, 8, 8 |
Cable press down | 3 | 8, 8, 6 |
Bench Dip | 3 | 15, 13, 12 |
Standing EZ bar curl (outer grip) | 4 | 12, 10, 8, 8 |
Seated Hammer Curl | 3 | 10 |
Concentration curl | 3 | 8, 6, 6 |