Bodybuilding Workout Split Routine

Bodybuilding Workout Split Routine

Sample Split Routine For Body Builders

Demonstrating a simple routine split for bodybuilding with Intensity indicators (A,B, or C)

A - 10 reps 4-8 sets (2-3 mins between sets)
B - 5-6 reps 3-4 sets (Explosive + 5 mins rest between sets)
C - Once giant set performed back to back 10-15-30's(example) with 3-4 exercises

In terms of plyos' - these can be done onto boxes (as is Westside style) if you're over 100kg body weight or if the intensity dictates then on grass or soft surface as bounding.

General bodybuilding moves are to be used for each body part.

Example - various bench presses for chest, military press for shoulders, standing barbell curls for arms along with tricep pressdown.

Nothing fancy and no sculpting exercises. This is for adding mass and getting in shape

Week 1

Monday - Arms/Abs/Plyometrics/Aerobics (BCAC)

Tuesday - Chest/Back/Legs (AAB)

Wednesday - Shoulders/Arms/Abs/Plyometrics (CABB)

Thursday - Chest/Back/Aerobics (ABB)

Friday - Arms/Legs/Abs/Plyometrics (ABBC)

Saturday - Chest /Shoulder/Back

Sunday - Full Rest

Week 2

Monday - Arms/Legs/Abs/Plyometrics (BAAA)

Tuesday - Chest/Shoulder/Back (BBC)

Wednesday - Legs/Abs/Plyometrics (AAB)

Thursday - Shoulder/Arms/Aerobics (BBB)

Friday - Chest/Legs/Abs/Plyometrics (CBBC)

Saturday - Shoulder/Back/Aerobics (ACC)

Sunday - Rest

Body building Workout Split Routine

How To Build Big Biceps

How To Build Big Biceps

A question with many answers!

Everybody who's into bodybuilding wants big guns

I see far too many people in gyms training arms only, spending all their time hitting the biceps and triceps from every angle possible and consequently overtraining. Not only this they are the type of people who hardly ever train their legs properly.

If you are this type of person and you want bigger biceps then take note!

The truth is that the arms get trained through just about every other exercise you perform in your bodybuilding routine.

Think, bent row or any other row for that matter. In fact all pulling exercise to some extent or other involve the biceps.

Firstly, it was Charles Poliquin who noted that to add roughly 1 inch to your arm you need to add about 15lbs of muscle mass to your frame!

Yes that's 15lb's

So, this is where you must work from... adding more mass to your frame. A good reference point to start at with this is the milk and squatting program

The 20 rep squat program when done properly with focus will add plenty of muscle to your frame.

In addition to this it is imperative to train your biceps and triceps with focus to push your arm girth to new limits.

Check out this program for bicep building from Charles Poliquin here

One arm Scott Zottman curls 5 x 4-6 on a 41X0 tempo

One arm Standing dumbbell presses 5 x 4-6 on a 40X0 tempo

Incline Off set Dumbbell curls 4 x 7-9 on a 40X0 tempo

V bars dips 4 x 7-9 on a 32X0 tempo

To be quite frank, you must take heed of this lesson.... to develop large upper arms don't always go to the heart of what you think is required as the answer is often hiding somewhere else.

To finish, don't forget to rotate your training methods every 3-4 weeks so not toget stale!

Here's to HUGE BICEPS

Escalating Density Training EDT

Escalating Density Training EDT

Hands down the best bodybuilding method I have used to pack on dense solid muscle. With some of the following benefits and facts........

Get your Hands on Escalating Density Training NOW


EDT is awesome

EDT stands out against almost every other program - here's a dirty little secret in the training world...the standard "3 sets of 10 reps" approach really just ISN'T that effective!

Charles Staley

In my seminars, I would say the following things to people and gauge their reactions...

* "Why not do 10 sets of 3 reps instead?"

* "Training doesn't HAVE to HURT in order to be effective."

* "In order to increase muscle mass, you either have to do MORE work in the SAME time period or the same amount work in less time."

* "The basis of EDT is gradually challenging your muscles to do MORE work within a standard time period, literally FORCING them to grow."

* "You don't NEED cardio in order to burn fat. EDT can be used for cardio-free fat loss training and gets you better results than 'normal' fat loss routines."

Transform your training and build a body to be proud of with EDT


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Here's what an EDT training session looks like

Bodybuilding Split Routines

Bodybuilding Routine - Split Routines

What is a Split Routine for Body building?

Due to the muscles of the body requiring recuperation time following a workout to allow repair of the muscle tissues a routine can be split up into body parts to give most recovery time possible between sessions.

Most succesful bodybuilders use a split routine.

It is best for muscle development to allow 48 hours before stressing a muscle group again.

Below is an example of a split routine for bodybuilding. Exact sets and reps are dependant on the trainer in question and should be determined by the athlete.

This is not a definitive split but can be used as a starting point if you're moving over from a full body training system



Monday - Chest/Back
Tuesday - off
Wednesday - Legs
Thursday - off
Friday - Shoulders/Arms
Saturday - off
Sunday - off

Monday - Chest/Biceps
Tuesday - off
Wednesday - Shoulders/Legs
Thursday - off
Friday - Back/Triceps
Saturday - off
Sunday - off

Monday - Chest/Triceps
Tuesday - Back/Biceps
Wednesday - off
Thursday - Shoulders
Friday - Legs
Saturday - off
Sunday - off

Bodybuilding Routines