[purenatural]

This is a standard routine for people who have been lifting for a while, it is not aimed at begginers. I have used my preferred split and incorporated the key exercises. It is by no means the 'perfect' routine as no such thing exists; it is however a good base to plan your own routine around.

Remember that the rep range should dictate the weight you select. Each set should be difficult to complete.


Monday - Chest/Biceps

Incline Bench Press: 1x20 (warm-up/pre-exhaust), 3x8
Incline DB Press: 3x8
Incline DB Flyes: 2x10
Flat DB Flyes: 2x10
Flat DB Bench: 3x8

Barbell Curls: 1x12, 1x10, 1x8, 1x6, 1x4
Seated Incline DB Curls: 2x8
Single Arm DB Preacher Curls: 2x10


Tuesday - Quads/Hams/Calves

Barbell Squats: 1x12, 1x10, 1x8, 2x6
Leg Extension/Leg Press Supersets: 3x12/8

Stiff Legged Deadlifts: 1x12, 1x10, 3x8
Hamstring Curls: 3x8

Standing Calve Raises: 3x8/12 Dropsets


Wednesday - Rest (Light Cardio/Abs at most)


Thursday - Delts/Triceps

Military Press: 1x12, 3x8
Seated DB Press: 3x6
DB Lat Raise/Front Raise Supersets: 2x10/10

Skullcrushers: 1x12, 3x8
Rope Pressdowns: 3x8
Straight Bar Pulldowns: 2x12


Friday - Back/Traps

Deadlifts: 1x10, 1x8, 3x6
Barbbell Row: 1x10, 1x8, 1x6
Low Cable Row: 2x8
Wide Grip Pulldowns: 2x10
DB Shrugs: 1x12, 1x10, 3x8


Satuday & Sunday - Rest

[Evolution 2006]

thats a split that many of the pros are using now including mark dugdale, richard jones and even dexter jackson was using it.... dorian yates style was similar it was 2 days on 1 off and he would train...

day 1 chest, biceps
day 2 legs
day 3 off
day 4 shoulders, triceps
day 5 back
day 6 off
day 7 chest, biceps

[purenatural]

Yep. That's why I prefer this routine towards bodybuilders with experience about at least 3-4 years on bulk routine who decide to want to cut and compete.

[bombdigity510]

i just changed my routine to a 3 days on, 1 day off, 2 days on 1 day off....it just works for my schedule and just do each bodypart

[Sarpzilla]

would this workout be suitable for someone who has been lifting for about 5 months??

[purenatural]

Originally Posted by Bob Villain

would this workout be suitable for someone who has been lifting for about 5 months??

it's your choice but if your looking to build muscle, and make good gains I suggest you start of with bulking routine.

But like I said I recommend this routine towards someone whos an advanced bodybuilder with many many years experience bulking who decides to want to compete other wise personally I would say it would be complete waste of time doing this for no reason.

[ikzn]

isnt that too much for lower back?
tuesday stiff-legged deadlift
friday- deadlifts

[purenatural]

Originally Posted by ikzn

isnt that too much for lower back?
tuesday stiff-legged deadlift
friday- deadlifts

Not for someone how has experience long with heavy poundages on bulking routine and then decides to cut and do this routine as well during cutting ,intensity is higher on cardio then weights so it won't be to much on lower back also