This is a three-way split, emphasizing Pulling muscles on day one, legs on day two, and pushing muscles on day three. To prevent soreness and to grow better from a 4 day cylce (three days training / one day off), I would recommend to take a few extra days off every month. You could do this by forming a 3 week, cycle. So you train 3 days out of 5 three times in a row and then you train 3 days out of 6 once; and then you repeat. Here is an example 3 weeks cycle: WEEK 1: 01 PULL back, biceps, forearms 02 R 03 LEGS 04 PUSH chest, shoulders, triceps 05 R 06 PULL back, biceps, forearms 07 R WEEK 2: 08 legs 09 PUSH chest, shoulders, triceps 10 R 11 PULL back, biceps, forearms 12 R 13 LEGS 14 PUSH chest, shoulders, triceps WEEK 3: 15 R 16 PULL back, biceps, forearms 17 R 18 LEGS 19 R 20 PUSH chest, shoulders, triceps 21 R And then the cycle repeats itself exactly every three weeks resulting in 9 rest days and 12 workout days and you train each workout 4 times. Notice that you also can have the same day off depending on when you start the cycle. When you start on a Monday you can rest every Friday. If your want to rest every Sunday you start on Wednesday. ADVICE for EXECUTION PULL DAY (28 Sets) ------------------------------------------ BACK (15 Sets) Stretching: Do the two-arm lat stretch between sets. Pull Up (Behind Head): 3 Sets 5 reps Deadlifts: 6 Sets 15, 12, 10, 10, 10, 8 reps Barbell Row (or T-Bar): 3 Sets 12, 10, 8 reps one arm dumbbell row: 3 Sets 8-10 reps BICEPS (9 Sets) Stretching: After each set of curls and forearm exercises, hold the pronated arms back stretch for 15 seconds Dumbbell Concentration Curls 3 x 8-10: increasing weight hold one second at the top and squeeze the biceps for peak contraction before lowering very slowly. Alternate Dumbbell Curls 3 x 8-10: increasing the weigh. Travel down and up and down completely before curling up the other. Each negative would begin very slowly and turn it inward on the way down. 45-degree incline dumbbell curls 12, 10, 8 reps: hold one moment at the top of the movement. FOREARMS (4 Sets) After each set of curls and forearm exercises, hold the pronated arms back stretch for 15 seconds Barbell Reverse Curls 2 x 12 reps Super-Setted with Seated Barbell Wrist Curls, 20 reps LEG DAY (32 Sets) --------------------------------------- WARM UP Pick one or both: Lying abduction or Fire hydrant and do 2 Sets 15-20 reps with five-second hold up top. A few Burpees with a strong push from the ground would also be good to get your blood flowing and your legs ready. Another good warmup exercise would be some Glute Bridges or a few sets of one-legged top extensions to get some blood in the knees. UPPER LEGS Barbell Full Squats 6 Sets 15, 12, 11, 10, 9, 8 reps: Do slower negatives than positives. you could also switch postures and try zercher squats, front squats with a lower weight. Barbell Hip Thrust: 3 sets 15, 12, 10 reps Romanian Deadlifts (Elevated) or Glute Ham Raiser: 3 Sets 12, 11, 10 reps: One leg up stretch between sets. One Leg Barbell Squat or Step-Ups: 3 Sets 15, 12, 10 reps CALVES Standing Calf Raise: 3 Sets 15-20 reps: keep knees slightly bent for deeper stretch at the bottom. Seated Calf Raise: 3 Sets 15, 12, 10 reps: Since it is hard on the Achilles tendon, it is good to do this at the end. You could also do a four-part drop set, without rest. Stretching: Calf Stretch for 15 seconds after each set. ABS Exercise Ball Leg Lifts: 3 Sets 15, 12, 10 reps Oblique Crunches + Normal: 3 Sets 15, 12, 10 reps Barbell Seated Twist: 3 Sets 15 reps PUSH DAY (30 Sets) ------------------------------------------- CHEST Barbell Bench: 6 sets 12, 10, 8, 6, 4, 2 do not lock out at the top, and do doorway stretches between sets. Do slow negatives (down movement). Incline Bench Pushups, Handstand Pushups or 70-degree incline dumbbell presses: 4 Sets 10 reps If you choose Incline Dumbbell Presses you can drop angle for 8 reps, drop angle for 6 reps, drop angle for 4-6 reps. Do slow negatives (down movement). Dumbbell Fly (10 degree decline optional): 3 Sets 12, 10, 8 reps. Dumbbell pullover lying across a bench 3 Sets 12, 10, 8 reps Stretching: one arm overhead shoulder stretch between sets. TRICEPS Stretching: Do arms back stretch between sets Barbell Close Grip Bench Press: 3 Sets 12, 10, 8, reps: about 12 inch wide, elbows pointed out emphasizes outer triceps. lower the weight to the chest slowly. Not quite locking out at the top. Do arms back stretch between sets. Dumbbell One Arm Triceps Extension 3 Sets 12, 10, 8, reps: I'd hold onto a support and lean slightly backwards, making sure to let the weight down deeply behind my back and then holding one arm shoulder stretch for 15 seconds with each arm between sets. Weighted Bench Dip or V-grip pressdown 3 Sets 12, 10, 8, reps: holding the contraction for a full second each rep. as we already worked the front delts with the pressing so no (Handstand Pushups, Dumbbell Arnold Press) all that was left now was an exercise for rear delts and something for the side or lateral heads Dumbbell Bent Over Delt Raise 3 Sets 15, 12, 10 reps: Do rear delt stretches between each set. Dumbbell Lateral Raise or Side Cable Raise 3 Sets 12, 10, 8 reps (or 12): Do rear delt stretches between each set. FURTHER ADVICE In general it is good to go the gym with a routine in mind but it is also nice to make slight variations like changing the order of the exercises, or substituting one.