Workout Splits
1. Bro Split
This traditional bodybuilding split involves dedicating each workout day to a single muscle group. Commonly, the week is divided as:
- Monday: Chest
- Tuesday: Back
- Wednesday: Shoulders
- Thursday: Arms (biceps and triceps)
- Friday: Legs
- Saturday and Sunday: Rest or light cardio
2. Upper/Lower Split
In this split, you divide your workout days between upper body exercises and lower body exercises. It's typically structured as four days a week:
- Day 1: Upper Body
- Day 2: Lower Body
- Day 3: Rest
- Day 4: Upper Body
- Day 5: Lower Body
- Days 6 & 7: Rest
3. Full Body Workouts
Full body workouts involve training all major muscle groups in each session. This is typically done three times a week, allowing for ample recovery between sessions:
- Monday: Full Body
- Wednesday: Full Body
- Friday: Full Body
- Rest days can include light activity or complete rest.
4. PHAT (Power Hypertrophy Adaptive Training)
PHAT combines powerlifting and hypertrophy training into one program. It typically involves:
- Day 1: Upper Body Power
- Day 2: Lower Body Power
- Day 3: Rest or light cardio
- Day 4: Back and Shoulders Hypertrophy
- Day 5: Lower Body Hypertrophy
- Day 6: Chest and Arms Hypertrophy
- Day 7: Rest
5. PHUL (Power Hypertrophy Upper Lower)
PHUL is a hybrid that focuses on power and hypertrophy but with fewer days than PHAT:
- Day 1: Upper Power
- Day 2: Lower Power
- Day 3: Rest
- Day 4: Upper Hypertrophy
- Day 5: Lower Hypertrophy
- Days 6 & 7: Rest
6. Body Part Once a Week
Similar to the Bro Split but with a focus on only hitting each muscle group once a week with high volume. This allows for intense sessions with a full week's recovery for each muscle group:
- Monday: Chest
- Tuesday: Back
- Wednesday: Shoulders
- Thursday: Legs
- Friday: Arms and Abs
- Weekend: Rest
7. 5x5 Program
This program focuses on strength by performing five sets of five reps for each major exercise, often emphasizing compound movements. A typical week might look like:
- Day 1: Squat, Bench Press, Barbell Row
- Day 2: Rest or light cardio
- Day 3: Squat, Overhead Press, Deadlift
- Day 4: Rest
- Day 5: Repeat Day 1 exercises
- Weekend: Rest
8. Push and Pull
This workout focuses on training the pushing muscles (chest, shoulders, triceps) and pulling muscles (back, biceps) on separate days:
- Push Day: Chest, Shoulders, Triceps
- Pull Day: Back, Biceps
- Alternate these days with at least one day of rest in between.
Muscle Group Workouts
Chest Workouts
- Barbell Bench Press
- Incline Bench Press
- Decline Bench Press
- Chest Dips
- Push-Ups
- Cable Flyes
- Dumbbell Flyes
- Pec Deck Machine
- Landmine Press
- Machine Chest Press
General Back Workouts
- Pull-Ups
- Lat Pulldowns
- Bent-Over Rows
- T-Bar Rows
- Seated Cable Rows
Lower Back Workouts
- Deadlifts
- Hyperextensions (Back Extensions)
- Good Mornings
- Romanian Deadlifts
- Lower Back Press on Machine
Traps Workouts
- Barbell Shrugs
- Dumbbell Shrugs
- Cable Shrugs
- Upright Rows
- Face Pulls
Shoulder Workouts
- Barbell Overhead Press
- Dumbbell Shoulder Press
- Lateral Raises
- Front Raises
- Reverse Flyes
- Arnold Press
- Machine Shoulder Press
- Cable Rear Delt Fly
- Face Pulls
- Shrugs
Biceps Workouts
- Barbell Curl
- Dumbbell Curl
- Hammer Curl
- Preacher Curl
- Cable Curl
- Concentration Curl
- Spider Curl
- Incline Dumbbell Curl
- Reverse Curl
- Bicep Curl Machine
Triceps Workouts
- Tricep Dips
- Skull Crushers
- Tricep Pushdown
- Overhead Tricep Extension
- Close-Grip Bench Press
- Tricep Kickbacks
- Diamond Push-Ups
- Single-Arm Tricep Extension
- Tricep Machine Dip
- Reverse Grip Pushdown
Quads Workouts
- Squat
- Leg Press
- Front Squat
- Hack Squat
- Leg Extension
- Bulgarian Split Squat
- Goblet Squat
- Sissy Squat
- Step Up
- Walking Lunges
Hamstrings Workouts
- Romanian Deadlift
- Lying Leg Curl
- Stiff Leg Deadlift
- Seated Leg Curl
- Good Mornings
- Glute-Ham Raise
- Swiss Ball Curl
- Single-Leg Deadlift
- Slider Leg Curl
- Nordic Curl
Calves Workouts
- Standing Calf Raise
- Seated Calf Raise
- Leg Press Calf Raise
- Calf Press on the Hack Squat Machine
- Donkey Calf Raise
- Single-Leg Calf Raise
- Barbell Calf Raise
- Smith Machine Calf Raise
- Jump Rope
- Box Jumps
Glutes Workouts
- Hip Thrusts
- Glute Bridges
- Cable Pull Through
- Barbell Squat
- Deadlifts
- Sumo Deadlift
- Step-Ups
- Bulgarian Split Squat
- Lunges
- Single-Leg Deadlift
Abs Workouts
- Planks
- Crunches
- Bicycle Crunches
- Leg Raises
- Hanging Leg Raise
- Cable Crunches
- Russian Twists
- Ab Wheel Rollouts
- Mountain Climbers
- Reverse Crunches