SPLIT UPDATED 25th September 2024

Updated to current split

the split

5-6 days/week • optimised for hypertrophy

6-12 reps • 3 working sets • last set to failure

DayMuscle Group
MondayREST DAY
TuesdayLegs
WednesdayChest + Back
ThursdayArms + Shoulders
FridayLegs
SaturdayChest + Back
SundayArms + Shoulders
Mon
Tue
Wed
Thu
Fri
Sat
Sun
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Chest press/Bench pressShoulder pressIncline dumbbell pressIncline cable pec flyCable lateral raisesV-bar tricep pushdownsSingle cable overhead extension
Single cable lat pulldownSeated rows (upper-back)Seated rows (lats)Preacher curlsCable rope hammer curlsReverse grip cable curlsCable forearm curls
Seated hamstring curlsA) Hack squatB) Leg pressLeg extensionCalf raises
Single cable lat pulldownChest press/Bench pressRope pulloversSeated rows (upper-back)Incline dumbbell pressSeated rows (lats)Incline cable pec flyReverse pec deck
Shoulder pressCable lateral raisesSingle arm tricep pushdownsPreacher curlsSingle cable overhead extensionCable rope hammer curlsReverse grip cable curlsCable forearm curls