Since committing to my goals, I sought out a split or a weekly workout plan. I decided to optimize AI to creat this plan for me and this is what it came up with:
Day 1: Chest Day
Focus on overall chest development with a mix of compound and isolation movements.
1. Barbell Bench Press
- 4 sets x 6-8 reps (compound, strength-focused)
2. Incline Dumbbell Press
- 4 sets x 8-10 reps (focus on upper chest)
3. Chest Fly (Machine or Dumbbell)
- 3 sets x 10-12 reps (stretch and isolate the chest)
4. Push-ups
- 3 sets x 15-20 reps (for burnout and endurance)
5. Cable Chest Fly
- 3 sets x 12-15 reps (focus on contraction and squeeze)
Day 2: Back Day
Target all parts of the back (upper, middle, and lower).
1. Deadlift
- 4 sets x 5-6 reps (compound, heavy focus on posterior chain)
2. Pull-Ups
- 4 sets x 8-10 reps (bodyweight, can use assisted pull-up machine if necessary)
3. Barbell Rows
- 4 sets x 6-8 reps (focus on lats and middle back)
4. Lat Pulldown
- 3 sets x 10-12 reps (isolate lats)
5. Seated Cable Row
- 3 sets x 10-12 reps (targeting mid-back and rhomboids)
6. Face Pulls (Cable or Rope)
- 3 sets x 12-15 reps (rear delts and traps)
Day 3: Arm Day (Biceps & Triceps)
1. Barbell Curl
- 4 sets x 8-10 reps (biceps)
2. Tricep Dips
- 4 sets x 8-10 reps (triceps, can add weight if needed)
3. Hammer Curls
- 3 sets x 10-12 reps (focus on brachialis and forearms)
4. Overhead Tricep Extension (Dumbbell or Cable)
- 3 sets x 10-12 reps (long head of the triceps)
5. Preacher Curl
- 3 sets x 12-15 reps (isolate the biceps)
6. Cable Tricep Pushdowns
- 3 sets x 12-15 reps (for overall tricep development)
Day 4: Leg Day
Focus on quads, hamstrings, glutes, and calves for overall leg development.
1. Barbell Squats
- 4 sets x 6-8 reps (compound movement for quads and glutes)
2. Leg Press
- 4 sets x 10-12 reps (focus on quads and hamstrings)
3. Romanian Deadlifts
- 4 sets x 8-10 reps (focus on hamstrings and glutes)
4. Walking Lunges
- 3 sets x 12 reps per leg (emphasizing quads and glutes)
5. Leg Curls (Machine)
- 3 sets x 12-15 reps (hamstrings)
6. Calf Raises (Machine or Standing)
- 4 sets x 15-20 reps (calves)
Day 5: Chest & Back
A combination workout to hit both muscle groups with higher volume.
1. Bench Press
- 4 sets x 6-8 reps (compound)
2. Bent-Over Rows
- 4 sets x 8-10 reps (focus on back)
3. Incline Dumbbell Press
- 3 sets x 8-10 reps (upper chest focus)
4. Lat Pulldown
- 3 sets x 10-12 reps (lats)
5. Cable Chest Flys
- 3 sets x 12-15 reps (chest isolation)
6. Seated Cable Row
- 3 sets x 12-15 reps (mid-back)
Day 6: Arms & Shoulders
Arm and shoulder training with an emphasis on biceps, triceps, and delts.
1. Dumbbell Shoulder Press
- 4 sets x 8-10 reps (focus on delts)
2. Lateral Raises (Dumbbell or Machine)
- 3 sets x 10-12 reps (middle delts)
3. Barbell Curls
- 4 sets x 8-10 reps (biceps)
4. Tricep Pushdowns (Cable)
- 3 sets x 10-12 reps (triceps)
5. Front Dumbbell Raises
- 3 sets x 12-15 reps (front delts)
6. Concentration Curls
- 3 sets x 12-15 reps (isolate the biceps)
Day 7: Rest or Active Recovery
This is your day to either rest completely or engage in active recovery. Activities could include:
- Light cardio (walking, cycling, swimming)
- Stretching or yoga
- Foam rolling or mobility work
Using this routine has helped me to look and feel better while also putting on weight and remaining largely in shape. This workout routine, when paired with proper nutrition, is likely allowing you to build lean muscle mass, put on weight, and stay in great shape
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