Training Programs

Here are a few standard and proven/effective training templates that can be applied to a variety of different goals. 

• Classic 3-Day P/P/L Split
• Classic 3-Day P/P/L Split – No Machines
• Simple Upper/Lower Split (2-4 Day Routine)
• Hybrid/Hypertrophy 4/5 Day Body-part Split
• Volume/Hypertrophy 6 Day P/P/L Split
• Athletic Training 5-Day Split
• Volume/Conditioning 3+ Day Split
• GVT-Based Hypertrophy Program
• A/B Alternating Split > 2-4+ Day
• 4-Day Split with Focus on Chest Training
• 3-Day Arm & Shoulder Routine

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The ‘Mutaffis’ Classic 3-Day P/P/L Split:

Monday: Pulling (Back/Biceps)
– Chins or Wide Grip Pulldowns (3-4 sets of 5-8 reps)
– One-Arm Dumbbell Rows (2 sets of 8-10 reps)
– Close Grip Pulldowns (3 sets of 10-12 reps)
– Barbell Curls (2 sets of 10 reps)
– Hammer Curls (2 sets of 10 reps)

Wednesday: Pushing (Chest/Shoulders/Triceps)
– Flat Dumbbell Bench Press (3 Sets of 5-8 reps)
– Incline Barbell Bench Press (2 sets of 8-10 reps)
– Dips (2 sets of max reps)
– Seated Dumbbell Military Press (3 sets of 6-10 reps)
– Overhead Dumbbell Extension (2 sets of 8-12 reps)
– Side Laterals (2 sets of 8-12 reps)
– Pushdowns (2 sets of 15-25 reps)
– Cable Crossover / Pec Deck (1 drop set of 20-30 total reps)

Friday: Lower Body (Legs)
– Squats (3 sets of 5-8 reps)
– Strait Leg Deadlifts (3 sets of 6-10 reps)
– Walking Lunges (2 sets of 10 reps/leg)
– Leg Curl / Feet High Leg Press Superset (2 sets of 10-25 reps/set)
– Calf Raises (3 sets of 10-15 reps)

The ‘Mutaffis’ Classic 3-Day P/P/L Split – No Machines: 

This is a modified version of the program that is better for those who are training in a home gym or prefer barbell/dumbbell movements.

Monday: Pulling (Back/Biceps/Deadlift)
– Barbell Deadlift (4 sets / 4 reps each)
– Pull-Up / Assisted Pull Up (3 sets / 8 reps each)
– One-Arm Dumbbell Rows (3 sets / 8-10 reps each)
– Reverse Grip Bent-Over Rows (2 sets / 10-12 reps each)
– Wide-Grip Standing Barbell Curl (2 sets / 12 reps each)
– Hammer Curls (2 set / 12 reps)

Wednesday: Pushing (Chest/Shoulders/Triceps)
– Dumbbell Bench Press (3 Sets / 5 reps each)
– Incline Barbell Bench Press (3 sets / 8 reps each)
– Dumbbell Flyes (2 sets / 8 reps each)
– Seated Dumbbell Military Press (3 sets / 8 reps each)
– Overhead Barbell Triceps Extension (2 sets / 8-10 reps each)
– Close Grip Bench Press or California Press (2 sets / 10 reps each)
– Triceps Kickbacks (1 set / 20 reps)

Friday: Lower Body (Legs)
– Barbell Squat (4 sets / 5 reps each)
– Stiff-Legged Dumbbell Deadlift (2 sets / 8 reps each)
– Barbell Lunge (2 sets / 8 reps each)
– Split Squat with Dumbbells (2 sets / 12 reps each)
– Calf Raise (4 sets / 10-12 reps each)

Simple Upper / Lower 2-4 Day Split: 

Workout A: Upper
– Incline Bench Press (2 sets)
– Pullups (2 sets)
– Dumbbell Bench Press (2 sets)
– Barbell or Dumbbell Rows (2 sets)
– Dips (2 sets)
– Biceps Curls (2 sets)
– Side Laterals (2 sets)

Workout B: Lower
– Squat (3-5 sets)
– Deadlift or Rack Pull (3 sets)
– Walking Lunges (2 sets)
– SLDL (2 sets)

4/5 Day Training Split:

.
Monday: Back
– Deadlift: (2) sets of 2-5 reps
– Chins / Assisted Chins: (3-5) sets / goal of 25 total chins, 50 for advanced.
– T-Bar Rows: (2) sets of 5-8 reps
– Close Grip V-Bar Pulldown / (Superset) / Seated V-Bar Row: (2) sets of 8-10 reps each.
– One Arm DB Rows /or/ Underhand Barbell Rows: (2) sets of 10-15

Tuesday: Chest
– Incline Bench Press: (3) sets, 3-8 reps
– Flat Dumbbell Bench Press: (2) sets of 10
– Decline Flyes: (1) sets of 12
– Hammer Strength Incline Press: (2) sets of 8
– Cable Crossover: (2) sets of 12

Wednesday: Cardio / Abs / Stretching

Thursday: Legs
– Squats: (3) sets of 5-8 reps
– Standing Lunges: (3) sets of 8-10 reps
– Stiff Leg Deadlift: (3) sets of 8-10 reps
– Superset: Option 1: Leg Extension / Leg Curl: (2) sets of 10-15 reps each
Option 2: Hack Squat / Leg Press: (2) sets of 10-15 reps each

Friday: Arms & Shoulders
– Seated DB Military Press: (3) sets of 5-10 reps
– Dips / Weighted Dips: (2) sets of 8-10 reps
– Barbell Curls: (2) sets of 8-10 reps
– Overhead DB or Barbell Extension: (2) sets of 8-10 reps
– Lateral Raise / Front Raise Superset: (2) sets
– Close Grip Bench / Pushdown Superset: (2) sets
– Preacher Curl / Hammer Curl Superset: (2) sets

 

Six Day Split:

This is a PPL (P/P/L = Push Pull Legs) split where each muscle group is trained twice per week. This program is primarily intended for those who are looking to increase hypertrophy and build significant amounts of muscle, but at the same time it includes components that should increase strength (some call it a ‘hybrid’ / ‘powerbuilding’ / ‘power-builder’ routine). I recommend that you go to failure on at least one set per exercise (depending on rest periods) and the total workouts should not run beyond 60 minutes.

Monday: Pulling (Back/Biceps)
– One-Arm Dumbbell Rows | 5 sets -> 10, 6, 4, 8, 20/arm
– Weighted Chins | 3 sets of 6-10 reps
– Wide Grip Low Pulley Row | 2 sets of 8-10 reps
↱ Hammer Curls | 3 sets of 10 reps
| Concentration Curls OR Spider Curls | 2 Sets of 8-10 reps/arm
↳ DB Farmers Walk OR Hold | 2 sets of 45-90 seconds

Tuesday: Pushing (Chest/Shoulders/Triceps)
– Flat Dumbbell Bench Press | 4 sets -> 10, 8, 6, 6
– Incline Barbell Bench Press | 3 sets of 8-10 reps
– Overhead Dumbbell or Barbell Extension | 3 sets of 10 reps
↱ Side Laterals | 3 drop sets, each one a total of 15-25 reps
| Push-downs | 5 sets of 10-20 reps
↳ Cable Crossover OR Pec Deck | 2 sets of 10-15 reps

Wednesday: Lower Body (Legs – Deadlift)
– Deadlift OR Deadlift Variation (Rack Pull, Deficit, etc.) | Work up to a heavy set of 2-5 reps
– Front Squats | 3 sets of 3-8 reps
– Leg Curls | 3 sets of 10-12 reps
↱ Walking Lunges (2 sets) | 2 sets of 10 lunges/leg
| Standing Calf Raises | 2 sets of 25 reps
↳ Abs (various) | 5 Sets of 10-20 reps

Thursday: Pulling (Back/Biceps)
– BW Chins | 4 sets, stop 1-2 reps shy of failure until last set then go all out.
– Wide Grip Upright Rows OR High Pulls | 2 Sets of 4-10 reps
– Close Grip Pull-downs | 3 sets of 10 reps
↱ Barbell Rows | 2 Sets of 15 reps
| Alternating DB Curls | 3 Sets of 5-10/arm
↳ Close Grip EZ Bar Curls | 3 Sets of 8-12 reps

Friday: Pushing (Chest/Shoulders/Triceps)
– Weighted Dips or Close Grip Bench | 4 sets of 5-10 reps
– Incline DB Bench | 2 sets of 8 reps
– Decline Barbell Bench | 3 Sets of 8-10 reps
– Seated DB Military Press | 3 sets of 8-10 reps
↱ Front Raises, DB or Barbell | 3 sets of 10 reps
| Incline Skull Crushers | 2 sets of 15 reps
↳ Face Pulls | 3 sets of 20 reps

Saturday: Lower Body (Legs – Squat)
– Squats | 4 Sets -> 10, 8, 6, 4
– Strait Leg Deadlifts | 3 Sets of 8-10 reps
↱ Leg Extensions | 2 Sets of 15-20 reps
| Leg Press | 3 sets of 20 reps
↳ Seated Calf Raises | 4 sets of 10-15 reps

Sunday: Off / Rest

*Note: The last three movements at the end of the workout can be done as a Super-Set / Giant-Set / Circuit if you would like (speeds up the workout and adds more conditioning). Advanced trainees may also perform drop sets on these three movements, so each set would become 2-3 drop sets which also provides more overall volume and intensity.

 

5-Day Athlete / Power Training Split:

 

Monday: Lower – Hamstring Focus 
* Rack Pull OR Trap Bar Deadlift OR Wide Stance Box Squat –> Work up to a heavy set in the 2-5 rep range.
* Stiff Leg Deadlift or Leg Press (feet high and wide) –> 3 Sets of 10-15 reps
* If you have a sled then you could also do sled drags on this day.

Tuesday: Upper – Press Focus

* Bench Press – Work up to a heavy set of 2-8 reps, preferably paused.
* Incline Dumbbell Press – 3 sets of 8-10 reps
* Weighted Dips OR Close Grip Bench OR Pin Press / Board Press – 3 sets of 8-10 reps

Wednesday: Accessory Day

* Rear Delt Work (Band Pull-Aparts or Face Pulls or Reverse Pec Deck) – 3 sets of 15-20 reps
* Biceps (Hammer curls, EZ bar curls, etc.) – 3 sets of 10-15 reps
* Calf Raises (seated or standing) – 3 sets of 15-25 reps
* Abs & Low Back – Preferably some weighted movements, 3 sets of 10-20 reps for each.

Thursday: Lower – Squat Focus

* Olympic Style Squats OR Front Squats – Work up to a heavy set of 2-5 reps, can work in some pause squats as well.
* Walking DB Lunges OR Hack Squats OR Leg Extensions OR Sissy Squats – 3 sets of 10 reps
* If you do any plyometric work then you could do that today – box jumps, broad jumps, etc.

Friday: Upper – Pull Focus

* High Pulls or Hang Cleans – Work up to a heavy set of 2-3 reps, if you are unsure of your technique then keep the weights lighter and increase volume to make things more challenging.
* Pull-Up’s – 3 sets of 8-10 reps (can use a band to help or do pull-downs instead if necessary)
* One Arm Dumbbell Roes – 3 sets of 10-15 reps/arm

3+ Day Volume / Conditioning Program 

Monday: Pulling (Back/Biceps/Deadlift)

• Chins (As many sets as required to get to 25 reps, minimal rest. Advanced lifters go with 50 reps)
• One-Arm DB Rows or Kroc Rows (2 sets of 10-25 reps – alternating between arms, no rest between sets)
• Rack Pulls or Snatch Grip High-Pulls (8 doubles with 1 minute rest, with ~75% of 1RM)
• Close Grip V-Bar Pull-downs (Set of 6 then drop set of at least 20 reps total with multiple drops – for example 6-8 reps following by 6-8, and again 6-8+)
• EZ-Bar Barbell Curls (2 sets of 21’s)
• Hammer Curls (1 Giant Set – run the rack

Tuesday: Conditioning

• 20 Minutes of steady state cardio to warm-up
• 15-20 minutes of interval training with Concept Rower, Cycling, Running Stairs, Jump Rope, Swimming, or Boxing
• 5-10 minutes of steady state cardio to cool down
• Mobility and Stretching

Wednesday: Pushing (Chest/Shoulders/Triceps)

• Flat Dumbbell Bench Press (ramp up to 5RM then perform drop set of 50% of that weight for 10+)
• Incline Barbell Bench Press (3 sets of 8 with 65%, 2 minute rest between sets)
• Dips (2 sets – BW x max reps or 25 reps, whichever comes first – 2 minute break between sets)
• Seated Dumbbell Military Press (5 sets of 10 with 90 seconds rest)
• Side Laterals (2 sets of 20 reps)
• Push-downs (2 sets of 50 reps)
• Pec Deck / Push-Up Superset (1 set of 25 reps each)

Friday: Lower Body (Legs)

• Medium Stance Squats (3 sets working up to 5 RM, on final set perform a strip set down to 135 lbs)
• Strait Leg DB Deadlifts (3 sets of 10 reps with 60-90 seconds between sets)
• Walking Lunges (2 sets of 10 reps/leg, 2 minutes rest between sets)
• Leg Press – Feet High on the platform (2 sets of 35 reps switching width of feet every 5 reps – 3 to 5 minutes rest between sets)
• Calf Raises (2 giant set drop sets, run the stack)

Saturday: Active Recovery

• 45-60 minutes of low intensity steady state walking, swimming, or light cycling.
• Stretching and mobility work.

GVT-Based Hypertrophy Program:

I wrote this program for someone and figured that it could be a valuable hypertrophy routine that people on this site could utilize. This is based off a german volume training (GVT) program with a bit of a twist; cycling the days when GVT is done to enable better recovery.

You can tweak the plan based on which bodyparts you wanted to focus on and where you felt that you needed the most work. For instance this program can be altered to designate a specific day for any bodypart, add in direct deltoid work, add in deadlifts, etc.

A workout week for that program might look something like this:

Monday: Back & Traps – GVT for pulldowns or rows, accessory work.
Tuesday: Chest – GVT for incline/flat barbell/dumbell press, accessory.
Wednesday: Off – Rest
Thursday: Legs – GVT for Squats/Leg Press, accessory.
Friday: Biceps & Triceps – GVT for curls/dips/close grip/pushdowns, accessory.
Saturday & Sunday: Off – Rest

Now this is just for your GVT work; each week you are only doing 1-2 GVT days.

What I am thinking is that you can alternate the GVT from week to week for Friday (arms) and then pick one of the other bodyparts and hit GVT that week (so either chest, back, or legs).

This would be an example training cycle:

Week 1:

• Monday: Back & Traps – 10 x 10 (GVT) for Pulldowns, Accessory = Choices of rows, chins, hammer strength, shrugs (low intensity)
• Tuesday: Chest – 3 sets of 5-8 reps with one incline and one flat movement, one barbell and one dumbell. Accessory – pec dec, crossovers, flys, machines.
• Wednesday: Off – Rest
• Thursday: Legs – 4 sets of 4-12 reps squats, 2 sets of 10 on various machines including hack squat, leg extension, leg curl, leg press, front squat, stiff leg deadlift, etc.
• Friday: Biceps & Triceps – 10 x 10 (GVT) for Skull Crushers, Acessory work focused on the other muscle group; 2 sets of some of the following movements to include 6-8 total sets – preacher curls, alternating db curls, barberll curls, machine curls, spider curls, hercules curls, hammer curls.
  Saturday & Sunday: Off – Rest

Week 2:

• Monday: Back & Traps – 3 sets of 5-8 reps with chins, rows, hammer strength. Accessory = 2 sets of 10-12 reps with shrugs, pull-down, etc.
• Tuesday: Chest – 10 x 10 (GVT) with primary movement. Accessory – 2 sets with dumbbell/barbell press, 4 sets total of choice of pec dec, crossovers, flys, machines.
• Wednesday: Off – Rest
• Thursday: Legs – 4 sets of 6-10 reps squats, 2 sets of 10 on various machines including hack squat, leg extension, leg curl, leg press, front squat, stiff leg deadlift, etc.
• Friday: Biceps & Triceps – 10 x 10 (GVT) for Biceps Curls, Accessory work focused on the other muscle group; 2 sets of some of the following movements to include 6-8 total sets – dips, push-downs, close grip bench, overhead dumbbell extension, skull crushers, machines.
• Saturday & Sunday: Off – Rest

Week 3:

• Monday: Back & Traps – 3 sets of 6-10 reps with two exercises in the following categories: chins, rows, hammer strength. Accessory = 2 sets of 10-12 reps with shrugs, pull-down, etc.
• Tuesday: Chest – 3 sets of 5-8 reps with one incline and one flat movement, one barbell and one dumbbell. Accessory – pec dec, crossovers, flys, machines.
• Wednesday: Off – Rest
• Thursday: Legs – 10 x 10 with Squats / Leg Press, accessory work of 2-3 sets of 10 leg extensions and leg curls.
• Friday: Biceps & Triceps – 5 x 5 for biceps and 5 x 5 for triceps; free weight movement. Accessory machine work – super-sets.
• Saturday & Sunday: Off – Rest

Week 4:

Deload (12-15 sets per workout, 8-12 rep range, medium intensity)

• Monday: Back & Traps
• Tuesday: Chest
• Wednesday:Off – Rest
• Thursday: Legs
• Friday: Biceps & Triceps
• Saturday & Sunday: Off – Rest

Week 5:

• Repeat week one, change exercises or adjust weight for variation / challenge.

 

I would follow this 4 week rotation for maybe 2-3 full cycles (8-12 weeks) and then get onto something different. The volume should be a good shock to your body and will spark some solid hypertrophy gains.

Remember for GVT you need to pick a weight that you could do for 12-14 reps for the 10×10 and abide by the rest periods. You are meant to miss some lifts in the middle but your body should start to recover and finish strong.

A/B Split > 2-4+ Day

Workout A: (Chest, Shoulders,Triceps)

Bench Press 3 x 5-8 / Added variation to rep scheme
(Incline) DB Bench Press 3 x 8-10 / Changed this to incline, reduced to (3) sets and changed rep scheme
Shoulder Press 3 x 8-10 / Changed rep scheme
Side Laterals 2 x 15-20 / Changed set/rep scheme since this is an isolation movement.
Dips 3 x 10-15 / Bumped up rep range assuming BW, if you do them weighted then 8-10 is a good rep range.
Add: Triceps Pushdowns 2 x 20-50 reps

Workout B: (Legs, Back, Biceps)

Squats 3 x 5 / Alternate weekly between heavy squat / light deadlift and light squat / heavy deadlift
Rack Deadlifts 3 x 5 / Changed to rack pulls, alternate weekly between heavy squat / light deadlift and light squat / heavy deadlift
Leg Press 2 x 20 / Increased reps
Chins 3 x 10 / Changed order and moved before Pull-down’s, if doing weighted chins shoot for 6-10.
(Close Grip) Pulldowns or Cable Rows 3 x 10 / Changed handle type and added alternative to improve variation.
Bicep Curls 3 x 10-15 / Added additional set and increased rep range.

4-Day Split – Chest Focus:

Training Split:

Monday: Back / Biceps
Tuesday: Chest
Wednesday: Cardio / Abs / Stretching
Thursday: Legs
Friday: Chest / Shoulders / Arms

Workouts:

Back:
– Deadlift: (2) sets of 2-5 reps
– Chins / Assisted Chins: (3-5) sets / goal of 25 total chins, 50 for advanced.
– T-Bar Rows: (2) sets of 5-8 reps
– Close Grip V-Bar Pulldown / (Superset) / Seated V-Bar Row: (2) sets of 8-10 reps each.
– One Arm DB Rows /or/ Underhand Barbell Rows: (2) sets of 10-15
– Preacher Curl / Hammer Curl Superset: (2) sets

Chest:
– Flat DB or BB Bench Press: (4) sets, 3-8 reps
– Incline BB Press: (1) rest-pause set of 15-20+ reps, (2) sets of 8-10 reps
– Decline Fly / DB Press [Superset]: (3) sets of 10 & 10
– Pec Deck / Chest Press Machine [Superset]: (2) sets of 10-15 reps each

Legs:
– Squats: (3) sets of 5-8 reps
– Standing Lunges: (3) sets of 8-10 reps
– Stiff Leg Deadlift: (3) sets of 8-10 reps
– Super-set: Option 1: Leg Extension / Leg Curl: (2) sets of 10-15 reps each
Option 2: Hack Squat / Leg Press: (2) sets of 10-15 reps each

Chest, Arms, & Shoulders:
– Decline BB Press: (4) sets of 5-10 reps
– Incline DB Flyes: (1) sets of 10-15 reps
– Seated DB Military Press: (2) sets of 5-10 reps
– Dips (or) Weighted Dips: (2) sets of 8-10 reps
– Barbell Curls: (4) sets of 8-10 reps
– Lateral Raise / Front Raise Super-set: (3) sets
– Overhead Extension / Push-down Super-set: (2) sets or 8-10 reps

3-Day Arm & Shoulder Training Split:

Monday: Power Day
Weighted Dips or Close Grip Bench, 5×5
Hammer Curls, 4×6
Seated DB Military Press, 3×6

Wednesday: Volume/Pump Day
Lateral Raises, 5×15
Barbell Curls, 4×12
Pushdowns, 4×25

Friday: Accessory Day
Preacher Curls, 3×10
Overhead DB Extension, 3×10
Face Pulls, 5×15
Wrist Curls, 2×12