Bodybuilding Classic Split (High Volume)
A five-day body-part split for experienced lifters: high volume per muscle group across 31 different exercises, with supersets, drop sets and pause reps. Twelve weeks.
5 days a week · 12 weeks · Advanced · day 1 free, the rest with Pro
Day 1 - Chest — All angles of the chest
- Barbell Bench Press: 4 × 8-12, rest 90s
- Incline Dumbbell Press: 4 × 10-15, rest 75s
- Decline Dumbbell Press: 3 × 10-15, rest 75s (Control the descent.)
- Dumbbell Flyes: 3 × 12-15, rest 1 min
- Cable Crossovers: 3 × 15-20, rest 1 min (Perform as a superset with Push Ups.)
- Push Ups: 3 × to failure, rest 1 min
Day 2 - Back — Width and thickness of the back
6 exercises (Pro).
Day 3 - Legs — Full leg development
6 exercises (Pro).
Day 4 - Shoulders & Abs — Rounded delts, strong core
7 exercises (Pro).
Day 5 - Arms — Bicep and tricep isolation
6 exercises (Pro).
Run day 1 with no account