An Effective Bodybuilding Training Split

Monday & Thursday – Upper body workout (Chest, Back, Shoulders, Biceps & Triceps)

Tuesday & Friday – Lower body workout (Forearms, Thighs, Inner Thighs, Hamstrings, & Calves)

6 sets of 6 reps or 8 sets of 8 reps or 4 sets of 12 reps

– Workout for 30 – 40 minutes

– One exercise per body part

– Change exercise every 2 to 3 weeks

– 15 seconds rest between each set

– Muscles worked with intensity should be rested for 72 hours

For those who cannot do a split routine or are pushed for time, you can try working out the whole body for one hour twice a week.

  1. Hello, Vince

    I am planning on following this Effective split routine, can you just provide me with a plan that has exercises for this Split.


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