1 Day On 1 Day Off Beginner / Intermediate Routine

I'm pretty much a beginner to serious lifting, but I've been doing this routine for a couple months and it seems to be working. For every exercise I like to do 2 warm-up sets of 12 with light weight, and then increase the weight so I do sets of 10, then 8, then 6.



Special Report! How To Build Muscle and Burn Fat...FAST!!

This FREE report will explain how to burn fat and build muscle in the FASTEST way possible. This is report will show you HOW to build a muscle building and fat burning plan that allows you to reach your goals in the fastest manner possible! This report is top SECRET and the information in this report is not widely shared among the professionals...Get FREE access today!! Click here to get the report.


Routine Type 1 day on 1 day off. Exercises two muscle groups per session
Duration Ongoing
Level Beginner
Purpose Improve balance, build strength and muscle tone
Target Individuals who are familiar with basic weight training

Workout Schedule:

Sunday Workout A - Back / Biceps
Monday
Rest
Tuesday
Workout B - Chest / Triceps
Wednesday
Rest
Thursday Workout C - Shoulders / Abs
Friday Rest
Saturday Workout D - Legs
Sunday Rest
Monday Repeat Cycle

The Workout

Day 1 Sunday - Back / Biceps
Muscle Group Exercise Sets And Reps
Back Machine Rows 2 x 15 reps warm up
Dumbbell Rows 2 x 12 reps warm up
1 x 10 reps
1 x 8 reps
1 x 6 reps
Lat Machine Pulldowns 2 x 12 reps warm up
1 x 10 reps
1 x 8 reps
1 x 6 reps
Biceps Barbell Curls 1 x 12 reps warm up
1 x 10 reps
1 x 8 reps
1 x 6 reps
Concentration Curls or Preacher Dumbbell Curls 1 x 10 reps
1 x 8 reps
Day 3 Tuesday - Chest / Triceps
Muscle Group Exercise Sets And Reps
Chest Machine Bench Press 2 x 15 reps warm up
Machine Chest Fly (Pec Deck) 2 x 12 reps warm up
1 x 10 reps
1 x 8 reps
Dumbbell Bench Press 1 x 10 reps
1 x 8 reps
1 x 6 reps
Dumbbell Fly 1 x 10 reps
1 x 8 reps
Dumbbell Pull Over 1 x 10 reps
1 x 8 reps
Machine Dips (performed on dip machine) 1 x 12 reps warm up
1 x 10 reps
1 x 8 reps
1 x 6 reps
Triceps Cable Pressdown with Rope 2 x 15 reps warm up
Overhead Dumbbell Extension 1 x 8 reps
1 x 6 reps
Day 5 Thursday - Shoulders / Abs
Muscle Group Exercise Sets And Reps
Shoulders Machine Shoulder Press 2 x 15 reps warm up
Dumbbell Press 1 x 10 reps
1 x 8 reps
1 x 6 reps
Side Raises 1 x 10 reps
1 x 8 reps
1 x 6 reps
Cable Rear Lateral Raise 1 x 10 reps
1 x 8 reps
Abs Crunches 2 x 20 reps
Incline Sit Ups 1 x 30 reps
Hanging Leg Raise 2 x 20 reps
Day 7 Saturday - Legs
Muscle Group Exercise Sets And Reps
Cardio Elliptical Trainer 45 minutes
Quadriceps Squats 2 x 12 reps warm up
1 x 10 reps
1 x 8 reps
  Leg Press 2 x 12 reps warm up
1 x 10 reps
1 x 8 reps
  Leg Extensions 2 x 12 reps warm up (both legs)
1 x 10 reps (one leg at a time)
1 x 8 reps (one leg at a time)
1 x 6 reps (one leg at a time)
Hamstrings Lying Leg Curl 3 x 12 reps
Calves Standing Calf Raise 4 x 15 reps

Repeat Cycle on Day 1 Monday - Start with workout A

- Routine submitted by Ben


Need to gain 10 pounds of muscle and get ripped FAST?

Kyle Leon has helped thousands of people just like you get big, lean and ripped in a short period of time. He offers a 9 week muscle building / get ripped system that I highly recommend. I've purchased and used his system and it is one of the better systems out there. Here's why it works - It uses your own body type to create a truly unique muscle building system. The system uses:

  • Body type;
  • Gender;
  • Age;
  • Metabolism; And
  • Activity levels

To produce a 9 week muscle building course that includes a weight training program and custom nutrition system. I've actually purchased and used the program myself. You can read my review of this program at:

Kyle Leon Muscle Maximizer Review

Also check out his video and he explains the 3 things that you MUST avoid if you want to build muscle and get ripped. Check it out here.


Download Training logs and Nutrition Logs here.

Download Building Muscle 101's Illustrated Weight Training Book. It's completely FREE with no strings attached. Simply click the link and you get instant access. Includes descriptions and illustrations. Click here for instant access.

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



Home > General Routines > Split Workout Routines