Type:
Split
Level:
Intermediate
Days per week:
3 days
Sex:
Male & Female

This specific routine offers variety when compared to the various high volume muscle building workout routines. It is excellent for those looking to kick up their training a notch, while also maximizing recovery for optimum results. In brief, its a no BS routine, focusing on hitting muscular failure on all sets. When used correctly, it can be extremely effective.
Day 1
Chest, Shoulders and Triceps


Incline dumbbell press
Sets: 2 Reps: 5-8


Barbell bench press - medium grip
Sets: 2 Reps: 5-8


Dips - chest version
Sets: 2 Reps: 5-8


Cable crossover
Sets: 1 Reps: 10-12


Dumbbell shoulder press
Sets: 2 Reps: 5-8


Side lateral raise
Sets: 2 Reps: 10-12


Close-grip barbell bench press
Sets: 2 Reps: 5-8


Lying close-grip barbell triceps extension behind the head
Sets: 2 Reps: 5-8
Day 2 - rest day
Description is empty
No exercises
Day 3
Back, Biceps and Traps


Pullups
Sets: 2 Reps: 5-8


One-arm dumbbell row
Sets: 2 Reps: 5-8


Seated cable rows
Sets: 2 Reps: 5-8


V-bar pulldown
Sets: 1 Reps: 5-8


Dumbbell shrug
Sets: 2 Reps: 10-12


Barbell curl
Sets: 2 Reps: 5-8


Dumbbell bicep curl
Sets: 2 Reps: 5-8
Day 4 - rest day
Description is empty
No exercises
Day 5
Legs and Abs


Barbell squat
Sets: 2 Reps: 5-8


Romanian deadlift
Sets: 2 Reps: 5-8


Leg press
Sets: 2 Reps: 5-8


Lying leg curls
Sets: 1 Reps: 10-12


Standing dumbbell calf raise
Sets: 2 Reps: 10-15


Seated calf raise
Sets: 2 Reps: 10-15


Seated barbell twist
Sets: 2 Reps: 10-15


Cable crunch
Sets: 2 Reps: 10-15
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises