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

The goal of this workout is to build muscle. All rep timings are 2-1-2 unless stated in the notes and all rest times are 1 min between sets and 2 mins between exercises. As always, perform a warmup by doing 5-10 mins cardio followed by stretching and some warmup sets on the first exercise.
Work the Abs on a Monday and/or Friday if desired.
Day 1
Chest and Biceps


Barbell incline bench press - medium grip
Sets: 4 Reps: 10


Barbell bench press - medium grip
Sets: 4 Reps: 10


Dips - chest version
Sets: 3 Reps: 10


Butterfly
Sets: 3 Reps: 12


Barbell curl
Sets: 3 Reps: 8-10


Concentration curls
Sets: 3 Reps: 10


Reverse barbell curl
Sets: 3 Reps: 12
Day 2 - rest day
Description is empty
No exercises
Day 3
Legs and Shoulders


Barbell squat
Sets: 5 Reps: 10


Leg press
Sets: 4 Reps: 10-12


Romanian deadlift
Sets: 4 Reps: 8-12


Seated calf raise
Sets: 3 Reps: 8-12


Standing dumbbell calf raise
Sets: 3 Reps: 12-15


Dumbbell shoulder press
Sets: 4 Reps: 8-10


Seated side lateral raise
Sets: 3 Reps: 10


Butterfly
Sets: 3 Reps: 10


Dumbbell shrug
Sets: 4 Reps: 10-12
Day 4 - rest day
Description is empty
No exercises
Day 5
Back and Triceps


Pullups
Sets: 4 Reps: 8-12


One-arm dumbbell row
Sets: 4 Reps: 10


Wide-grip lat pulldown
Sets: 4 Reps: 10


Bent over two-arm long bar row
Sets: 4 Reps: 10


Lying close-grip barbell triceps extension behind the head
Sets: 3 Reps: 10


Triceps pushdown
Sets: 3 Reps: 12


Cable one arm tricep extension
Sets: 3 Reps: 12
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises