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- May 24, 2024
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I personally gained the most mass with this split
Monday - Chest and triceps
tuesday - back and biceps + forearms
Rest
Wednesday - Legs/glutes/calves/hamstrings
thursday - shoulders and traps
Friday - rest
Sunday - light cardio and abs
Rep ranges, mainly 8-12 reps, but some heavier sets I do 1-3 reps and also 12+ reps for lighter sets for muscular endurance
Mostly compound exercises (squat, bench, military press etc at the start, machines towards the end)
3-4 sets each exercise, 3-4 exercises each muscle group
Also eating heaps of protein, healthy fats and high fibre and complex carbs
Highly recommend this channel. Nearly at 6,000 subscribers and few videos a week.
Monday - Chest and triceps
tuesday - back and biceps + forearms
Rest
Wednesday - Legs/glutes/calves/hamstrings
thursday - shoulders and traps
Friday - rest
Sunday - light cardio and abs
Rep ranges, mainly 8-12 reps, but some heavier sets I do 1-3 reps and also 12+ reps for lighter sets for muscular endurance
Mostly compound exercises (squat, bench, military press etc at the start, machines towards the end)
3-4 sets each exercise, 3-4 exercises each muscle group
Also eating heaps of protein, healthy fats and high fibre and complex carbs
Highly recommend this channel. Nearly at 6,000 subscribers and few videos a week.