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.

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

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