Muscle growth is the most popular goal for most male trainees and can be achieved through numerous methods. A fairly simple routine is displayed below that constitutes a 6-day training schedule with properly divided body-part sessions. This can be continued for many weeks without too much of a problem.

Workout #1 Workout #2 Workout #3 Workout#1 Workout #2 Workout #3
Monday Tuesday Wednesday Thursday Friday Saturday
Chest Shoulders Thighs Chest Shoulders Thighs
Back Upper Arms Calves Back Upper Arms Calves
Forearms Lower Back Forearms Lower Back
Abdominals every day
Workout #1: Monday and Thursday
Chest
Exercise Sets and Repetitions
Bench Press 4 X 12
Incline Press 4 X 12
Pullovers 4 X 12

 

Back
Exercise Sets and Repetitions
Chin-Ups AMRAP
Bent-Over Rows 4 X 12
Deadlift 3 X 10, 6, 4

 

Abdominals
Exercise Sets and Repetitions
Crunches 5 X 25

 

Workout #2: Tuesday and Friday
Shoulders
Exercise Sets and Repetitions
Bench Clean and Press 5 X 3
Dumbbell Lateral Raises 4 X 12
Heavy Upright Rows 3 X 10, 6, 4
Push Presses 3 X 6, 4, 2

 

Upper Arms
Exercise Sets and Repetitions
Barbell Curls 4 X 12
Dumbbell Curls 4 X 12
Close-Grip Bench Press 4 X 10, 6, 4
Standing Triceps Extensions 4 X 12

 

Forearms
Exercise Sets and Repetitions
Wrist Curls 4 X 12
Reverse Wrist Curls 4 X 12

 

Abdominals
Exercise Sets and Repetitions
Reverse Crunches 5 X 25

 

Workout #3: Wednesday and Saturday
Thighs
Exercise Sets and Repetitions
Squats 4 X 10
Lunges 3 X 12
Leg Curls 4 X 25

 

Calves
Exercise Sets and Repetitions
Standing Calf Raises 5 X 15
Lower Back
Exercise Sets and Repetitions
Stiff-Legged Deadlift 3 X 10, 6, 4
Good Mornings 3 X 10

 

 

Bibliography

  • Rippetoe, Mark, and Lon Kilgore. Practical programming for strength training. 2nd ed. Wichita Falls, TX: Aasgaard Co., 2009.

 

  • Schwarzenegger, Arnold, and Bill Dobbins. The new encyclopaedia of modern bodybuilding. New York: Simon & Schuster, 1998.