What Is The Most Effective 12-Week Mass Building Workout?
^^^ the 3 say split.
I need a new workout routine
^^^ the 3 say split.
I need a new workout routine
I’ve been doing this beginner 3 day split. I need a new workout routine brehs
- Thread starter the cool
- Start date
Formerly known as...
Collector
Different muscle group each day, go 6 days a week. Choose the split you want.
Currently I do:
Monday - Arms
Tuesday - Legs
Wednesday - Chest/Sometimes 2 tricep exercise at the end
Thursday - Back/Sometimes 2 bicep exercise at the end
Friday - Shoulders
Saturday - Wildcard but mainly Legs and core.
Currently I do:
Monday - Arms
Tuesday - Legs
Wednesday - Chest/Sometimes 2 tricep exercise at the end
Thursday - Back/Sometimes 2 bicep exercise at the end
Friday - Shoulders
Saturday - Wildcard but mainly Legs and core.
I was going to say the complete opposite... do a full body or upper lower split. Growth is partially about volume, but it's also about frequency. If you can fit like 12-18 sets/week for one body part, instead of doing it all in one day spread that load over 2-3 days. You will get way more stimulus, your overall workload will be of higher quality since you will be starting fresh more than once, etc.
So yea, IMO look for an upper/lower split. Layne Norton's PHAT is a good start, though I would modify it for your tastes/goals. I have been running my own version for years that looks like this:
Upper day (3x/week):
Push/pull compound superset (3 sets)
Tricep/Bicep move superset (3 sets)
Shoulders/abs superset (3 sets)
Lower day (2x/week)
Squats(3x3-5 Wednesday, 3x8-10 Sunday)
Sumo Deadlifts (3x3-5 Wednesday)
Regular Deadlifts (3x8-10 Sunday)
You can see my physique in the "What physique are you trying to achieve" thread for results
So yea, IMO look for an upper/lower split. Layne Norton's PHAT is a good start, though I would modify it for your tastes/goals. I have been running my own version for years that looks like this:
Upper day (3x/week):
Push/pull compound superset (3 sets)
Tricep/Bicep move superset (3 sets)
Shoulders/abs superset (3 sets)
Lower day (2x/week)
Squats(3x3-5 Wednesday, 3x8-10 Sunday)
Sumo Deadlifts (3x3-5 Wednesday)
Regular Deadlifts (3x8-10 Sunday)
You can see my physique in the "What physique are you trying to achieve" thread for results
Man I can’t do deadlifts I have a bad backI was going to say the complete opposite... do a full body or upper lower split. Growth is partially about volume, but it's also about frequency. If you can fit like 12-18 sets/week for one body part, instead of doing it all in one day spread that load over 2-3 days. You will get way more stimulus, your overall workload will be of higher quality since you will be starting fresh more than once, etc.
So yea, IMO look for an upper/lower split. Layne Norton's PHAT is a good start, though I would modify it for your tastes/goals. I have been running my own version for years that looks like this:
Upper day (3x/week):
Push/pull compound superset (3 sets)
Tricep/Bicep move superset (3 sets)
Shoulders/abs superset (3 sets)
Lower day (2x/week)
Squats(3x3-5 Wednesday, 3x8-10 Sunday)
Sumo Deadlifts (3x3-5 Wednesday)
Regular Deadlifts (3x8-10 Sunday)
You can see my physique in the "What physique are you trying to achieve" thread for results
Can you link me a workout program
Formerly known as...
Collector
Not forcing anyone to follow just showing what I currently do.
Formerly known as...
Collector
Push/Pull/Legs
The Definitive Guide to the “Push Pull Legs” Routine
This is what I’ve been doing it’s efficient and you get to hit each major muscle group twice a week...You can do anything from 3 days a week to doing 6 days a week.
The Definitive Guide to the “Push Pull Legs” Routine
This is what I’ve been doing it’s efficient and you get to hit each major muscle group twice a week...You can do anything from 3 days a week to doing 6 days a week.