Basic Full Body Split Workout

This is a beginner / intermediate workout that uses a full body split divided between 3 workouts per week.

Routine Type
1 Day On - 1 Day Off
Duration
Ongoing
Level
Beginner - Intermediate
Purpose
Strength / Muscle Tone
Target
Beginners (with at least 2 months training) and all intermediates

Workout Schedule:

Monday
Chest / Triceps
Tuesday
Rest
Wednesday
Back / Biceps
Thursday
Rest
Friday
Shoulders / Legs
Saturday
Cardio / Abs
Sunday
Rest

The Workout

Day 1 Monday - Chest / Triceps

Muscle Group
Exercise
Sets / Reps
Chest
4 x 8 reps
3 x 10 reps
Triceps
3 x 10 reps
3 x 10 reps
3 x 10 reps

Day 3 Wednesday - Back / Biceps

Muscle Group
Exercise
Sets / Reps
Back
1 x 20 reps
1 x 15 reps
1 x 10 reps
1 x 5 reps
3 x 10 reps
3 x 10 reps
Biceps
4 x 10 reps
3 x 10 reps

Day 5 Friday - Shoulders / Legs

Muscle Group
Exercise
Sets / Reps
Shoulders
4 x 10 reps
3 x 10 reps
3 x 15 reps
Quadriceps
4 x 10 reps
3 x 10 reps
Hamstrings
3 x 10 reps
Calves
3 x 20 reps

Day 6 Saturday - Cardio / Abs

Muscle Group
Exercise
Sets / Reps
Stretching
 
5 - 10 reps
Abs
3 x 15 - 20 reps
3 x 15 - 20 reps
3 x 15 - 20 reps
2 x 15 - 20 reps
Cardio
 
30 mins

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.