Training Split
Mon: Chest and Triceps
Tue: Back and Biceps
Wed: Rest
Thu: Quads and Hamstrings
Fri: Shoulders, Calves, and Abs
Sat: Rest
Sun: Rest
Sets & Repetitions
Week 1-3: 3 sets, 12 reps, 60 second rest between sets
Week 4-6: 4 sets, 8 reps, 90 second rest between sets
Week 7–9: 3 sets, 12 reps, 60 second rest between
Week 10-12: 4 sets, 8 reps, 90 second rest between sets
Exercises
Chest and Triceps: -
Flat Bench Press
Incline Dumbbell Flyes
Lying Triceps Extension (Skull Crushers)
Back and Biceps: -
Wide Grip Chins (can replace with Lat Pull-down)
Dumbbell Row
Standing Barbell Curl
Quads and Hams: -
Squats
Stiff-Legged Deadlift
Dumbbell Lunge
Shoulders, Calves and Abs: -
Seated Dumbbell Press
Upright Row
Standing Calf Raise
Any abdominal exercise