Here’s a classic, effective split routine for intermediate bodybuilders that I’ve always been very fond of, and that I can whole heartedly recommend to anyone who’s ready for it. And anyone who has done the initial 3 day whole body routine based on Bradley J. Steiner’s stuff for a few months should be well primed for at least the three day version of this particular routine. With this being a two way split, you will have done each “day” three times over a two week period if you train three days per week, and four times if you train four days per week. It looks like this:
Bench Presses 3×8
Dumbbell Flyes 3×10-12
Standing Presses 3×8
Lateral Raises 3×10-12
Triceps Extensions 4×10-12
Rope Chrunches 4×15-20
One Arm Dumbbel Rows 3×10-12
Standing Barbell Curls 4x-10-12
Leg Presses 3×10-12
Leg Curls 3×10-12
Standing Calf Raises 3×15-20
On a three day per week routine, you’ll do Day A on Monday, Day B on Wednesday, Day A on Friday the first week, and the next week you’ll do Day B on Monday, Day A on Wednesday, and Day B on Friday. And then just keep doing that. In simple terms: Train three times per week, alternate the workouts.
On a four day per week routine, you’ll do Day A on Mondays and Thursdays, and Day B on Tuesdays and Fridays. It’s as simple as that!
This is a classic bodybuilding routine, not a strength training method, so keep rest periods between sets fairly short (60-90 seconds on smaller muscle groups, and a little longer on the bigger muscle groups). Each rep should be performed in a controlled manner, but not too slow. Do aim to increase poundages used week by week!