This split focuses on the basics of barbell and dumbbell training without using a lot of frivolous exercises that most people don’t need. The way the program works is that you push yourself to add 5 more pounds to the bar every session. Do the weight until you hit all of your sets and reps and then add 5 pounds next week.
Focus on getting good contractions and controlling your reps.
A sample workout schedule would look like this:
- Monday – Chest and Triceps
- Tuesday – Back and Biceps
- Wednesday – OFF
- Thursday – Shoulders, Traps, Abs
- Friday – Legs
- Saturday – OFF
- Sunday – OFF
| Chest and Triceps | ||
| Exercise | Sets | Reps |
|---|---|---|
| Flat Bench Press | 4 | 12 |
| Decline Bench Press | 4 | 12 |
| Incline Dumbbell Flyes | 3 | 15 |
| Dips | 4 | 12 |
| Skull Crushers | 3 | 15 |
| Tricep Extensions | 3 | 15 |
| Back and Biceps | ||
| Exercise | Sets | Reps |
|---|---|---|
| Deadlifts | 4 | 12 |
| 1 Arm Dumbbell Rows | 4 | 12 |
| Pull Ups | 3 | 15 |
| Close Grip Seated Rows | 3 | 15 |
| Barbell Curls | 4 | 15 |
| Hammer Curls | 4 | 15 |
| Shoulders, Traps, Abs | ||
| Exercise | Sets | Reps |
|---|---|---|
| Seated Overhead Press | 4 | 12 |
| Rear Delt Dumbbell Laterals | 4 | 15 |
| Face Pulls | 4 | 15 |
| Barbell Shrugs | 4 | 15 |
| Front Dumbbell Laterals | 3 | 15 |
| Planks | 4 | As long as possible |
| Legs | ||
| Exercise | Sets | Reps |
|---|---|---|
| Squats | 4 | 12 |
| Goblet Squats | 3 | 15 |
| Walking Lunges | 4 | 15 |
| Standing Dumbbell Calf Raise | 4 | 15 |
| Leg Curls | 3 | 15 |
| Leg Extensions | 3 | 15 |
Leave any questions or comments below!
Hey Cutty I was wondering if i should do this bodybuilding workout or do the full body workouts for football. I really want to improve my game and come back next season as a bear.
Any will definitely help you out with performance. I will tell you that I’ve noticed better sports performance results from doing a more strength based type workout but this workout will be great. Heavy squats and deadlifts will help you get some great explosiveness and power.
Get strong man,
Cutty
Hey cutty, I was wondering if you have any suggestions for a program that would maximise size and hypertrophy?
You can try the mass monster 3 day workout, this 4 day routine, or this 4 day power and muscle routine. All will add size to you.
Add in some extra calories with these workouts to recover and build muscle and you will be happy with the results.
Cutty
Hi Cutty
I’ve recently lost 30kg through diet and exercise, but I’m looking to tone up and build muscle now im happy with my weight. I would like to get in to the powerlifting side of things but would I benifit from this bodybuilding program first to get my body in shape moving on to the powerlifting programs?
Many thanks
Liam
Liam,
Congratulations on the weight loss! I think you would benefit more from starting a routine that interests you more than the idea of “powerlifting vs bodybuilding.” I will say though that the beginner powerlifting routine would add some mass and increase your functional strength quickly. This gives you a good base to work on for future goals.
I will say that my newest 3 day workout: 3 Day Push Pull Powerlifting Workout features more of a powerbuilding (powerlifting and bodybuilding) idea with moderate volume and I think you may benefit best from it.
So pick what one interests you and run with it for 12 weeks. Whatever you do, you are going to notice gains being made. Up the protein a little so you can recover properly and keep up the good work.
If you have any more questions feel free to ask.
Cutty
Thanks for the advice, I’m going to go for the beginners powerlifting, I think I was just fooled in thinking I need a bodybuilding workout as my arms and stomach are quite loose as a result of the weight loss. Am I right in thinking these compound movements will do me more good overall compared to doing endless isolation exercises such as curls etc?
The compound movements are going to add functional strength, help you burn some extra body fat and help you fill in with some muscle. The core gets hit the hardest with all of the big 3 lifts and when you add in a good healthy diet like you’ve been using, you have a recipe for success.
I think it’s a huge misconception that powerlifting is strength only and bodybuilding is muscle only.. but basically the only way you build muscle is by building strength and vice versa.
If you need anything else just ask.
Cutty
Thanks again, I’m going to start the program tonight! I’ve recently built myself a gym with a powercage and olympic weight as a reward to myself so there’s no stopping me!! I’ll let you know how it’s going in a few weeks, thanks again
Lucky you!
I was working on building a home gym and I recently moved a few states away and I’m in an apartment now.
I look forward to hearing your results!
Cutty
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I’ve never coached football players so I may be totally off, but I would imagine either would be good for football. Although this is a bodybuilding split, it’s based off of building functional strength.
If you try it out, let me know how you have improved, it’d be interesting to find out.
If you have any other questions let me know,
Cutty
Hey cutty hope your doing good would this be to much for a cut im 5’7 male 155lb how much should i cut down to?? I was thinking 145lb or 135lb? love to here what you thank
You should start focusing on your bodyfat percentage instead of actual weight. I know people who are 270 pounds with less than 3 percent body fat that are pro stage level conditioning, but I also see 120 pound bean poles who just kept cutting calories because they thought the number mattered.
Get a fat caliper and start trying to get leaner. Muscle burns calories, getting stronger always helps, and eating right will start burning fat.
Hi sir, I like this post and agree with the exercises. Many people do unnecessary exercises. However, I do believe in variety to shock the muscles, maintain interest and to periodize. I also believe in doing other rep ranges other than 12. I think you need 4-6 or 8 and sometimes higher reps to completely hit all muscle fibers. Some of us can’t do squats due to injuries or body mechanics, and unfortunately, I am one of those people. I am however, trying to add back deadlifts.
Thank you for the kind words. Are you able to do goblet squats? When I have ankle problems, they seem to help me stay in the grove. If not, do your best to work what you can around your injuries or body mechanics. Adding deadlifts would be extremely beneficial. It will also carry over into increases in other lifts. Good luck!
Hey cutty I don’t have a leg extension what to do instead I can do leg curls but not extension
Add in a few more sets of goblet squats and perform some reverse walking lunges. Try that and see how they feel.
Could you tell me why some exercises are 4 sets and others are 3 sets? I never understand this…. I would think all compounds would be 4 sets and arms or isolation exercises 3 sets but hat doesnt seem to be the case here. Is there a volume number were trying to hit with each muscle group? Just rying to understand the reasoning.Been lifting for about 18 years now and have gotten confused with all the latest science, that lifting started to become more work then fun. Now Im just looking for a enjoyable split to build muscle. These splits are so hated on these days because of frequency so Im always hesitant to start them because I feel they wont be effective but I seem to like them. Thank you!
“that lifting started to become more work then fun.” – That’s what I’m trying to do. All of these workouts are a general base for you to build on. For the different sets, the exercises I suggest performing three sets of 15 are muscle groups that don’t need a bunch of volume. I up the intensity by upping the reps to 15 versus 12. There’s no “science” behind it, it just seems to work with people that have used this routine. There’s no set in stone way to train — you can progressively overload in many different ways like increasing the weight, upping the volume, or lowering the rest period.
The main goal is to adapt and improve… how you get there is your story.
Are the walking Lunges 15 reps total or 15 reps each leg?
15 per leg, I will be updating that to be more clear. You’re basically doing 30 lunges per set.