In other articles on this site, I’ve explained my belief that bodybuilding and fitness-style training is the best way to lose weight and shape your body. To sum it up:
- Training for performance is much different than training for appearance.
- Training for core strength, balance, posture, and corrective exercise are all much different than training for appearance.
- Bodybuilding and fitness-style workouts (body part splits, target training, a certain amount of volume, proper rep execution and tempos) are the best mode of training for physique enhancement/body composition change/appearance-based training.
- The most effective training and nutrition programs are simple on paper/theory but are backed by complex science and tons of research.
- The most ineffective training and nutrition programs are complex on paper/theory. They are full of flash, fluff, trends, and so-called “innovation” (and are generally trying to sell you on a product or system), but are backed by minimal research and science.
So what does a bodybuilding and fitness-style program look like on paper? Here are some sample training splits and workouts. These are not meant to be done indefinitely. As a trainer and coach, I generally rotate exercises, order of exercises, rep tempos, rest periods, and other variables to vary the training stimulus. I also make changes based on the goals and progress of the client. I do, however, think these are good plans to get started with on your fitness journey. They hit every major muscle group and move the body through different planes and ranges-of-motion. At least you won’t be balancing on a ball like a seal thinking you are actually working out.
SAMPLE 1: 2-DAY FULL BODY SPLIT
Day 1 — Full Body
Split squats 2 x 15
Hamstring curls 2 x 15
Pull-ups or lat pulldowns 2 x 15
Hammer Strength, machine, or cable wide grip rows 2 x 15
Flat dumbell bench press 2 x 15
Dumbell shoulder press 2 x 15
Cable triceps extensions 2 x 15
Alternate dumbell curls 2 x 15
Crunches with legs in the air 2 x 15
Day 2 — Full Body
Dumbell sumo squats 2 x 15
Leg press 2 x 15
Close grip pull-ups or lat pulldowns 2 x 15
One arm dumbell rows 2 x 15
Incline dumbell press 2 x 15
Dumbell side lateral raises 2 x 15
Skullcrushers (lying triceps extensions) 2 x 15
Cable rope curls 2 x 15
Bicycle crunches 2 x 15
SAMPLE 2: 3-DAY PUSH/PULL SPLIT
Day 1 – Chest, shoulders, triceps
Incline dumbell press 3 x 10-12
Cable fly 3 x 10-12
Dumbell shoulder press 3 x 10-12
Dumbell side lateral raise 3 x 10-12
Cable triceps extensions 3 x 10-12
Skullcrushers 3 x 10-12
Day 2 — Legs, Core
Leg press 3 x 10-12
Dumbell sumo squat 3 x 10-12
Hamstring curls 3 x 10-12
Leg extensions 3 x 10-12
Calf raises 3 x 10-12
Crunches with legs in air 3 x 10-12
Day 3 — Back, biceps
Pull-ups 3 x 10-12
Hammer strength or machine wide grip rows 3 x 10-12
One arm dumbell rows 3 x 10-12
Lower back extensions 3 x 10-12
Alternate dumbell curls 3 x 10-12
Dumbell concentration curls 3 x 10-12
SAMPLE 3: 4-DAY UPPER/LOWER SPLIT
Day 1 — Legs/core I
Dumbell sumo squat 3 x 10-12
Leg Press 3 x 10-12
Split squats 3 x 10-12
Hamstring curls 3 x 10-12
Calf raises 3 x 10-12
Hanging leg raises superset plank holds 3 x max reps
Day 2 — Upper Body Push
Flat dumbell press 3 x 10-12
Incline dumbell press 3 x 10-12
Dumbell shoulder press 3 x 10-12
Dumbell side lateral raises 3 x 10-12
Cable triceps extensions 3 x 10-12
Skullcrushers 3 x 10-12
Day 3 — Legs, Core II
Squats 3 x 10-12
Stiff leg deadlifts 3 x 10-12
Bench step-ups 3 x 10-12
Leg extensions 3 x 10-12
Calf raises 3 x 10-12
Crunches w/ legs in the air superset bicycle crunches 3 x max reps
Day 4 — Upper Body Pull
Pull-ups 3 x 10-12
One arm dumbell rows 3 x 10-12
Wide grip hammer or machine rows 3 x 10-12
Barbell curls 3 x 10-12
Alternate dumbell curls 3 x 1012
SAMPLE 4: 4-DAY BODYBUILDING SPLIT
Day 1 – Back, Abs
Pull-ups 3 x 10-12
Wide grip hammer or machine rows 3 x 10-12
One arm dumbell rows 3 x 10-12
Rack Deadlifts 3 x 10-12
Hanging leg raises 3 x max reps
Stability ball crunches 3 x max reps
Day 2 — Chest, Biceps
Flat dumbell press 3 x 10-12
Incline dumbell press 3 x 10-12
Machine fly 3 x 10-12
Push-ups 1 x max reps
Barbell curl 3 x 10-12
Alternating dumbell hammer curl 3 x 10-12
Dumbell concentration curl 3 x 10-12
Day 3 — Legs
Squats 3 x 10-12
Leg press 3 x 10-12
Hamstring curls 3 x 10-12
Leg extensions 3 x 10-12
Calf Raises 3 x 10-12
Day 4 — Shoulders, Triceps
Seated dumbell press 3 x 10-12
Barbell shrugs 3 x 10-12
Dumbell side lateral raises 3 x 10-12
Machine or cable rear delt fly 3 x 10-12
Rope cable triceps extensions 3 x 10-12
Skullcrushers 3 x 10-12