But I Don't Know What To Do Exactly!
There is a SLEW
of resources out there claiming to be the
definitively, positively, best
workout routine to get a complete six-pack, get huge arms, pecs, lats, delts, or
become a literal professional bodybuilder in seven, fourteen, or whatever days.
The reality is, the actual impact of the content of routines dwarfs in
comparison to the impact of being consistent and lifting properly and correctly,
with intent. The most important things about a workout routine are that you can
stick to it, that it works with your schedule, and evenly distributes and
balances all muscle groups. Feel free to adapt existing routines or try out your
friends' routines. Just be sure to always have one.
Some Common and Well-Proven Workout Routines
Push/Pull/Legs
| Weekday |
Muscle Group |
| Monday |
Push |
| Tuesday |
Pull |
| Wednesday |
Legs |
| Thursday |
Push |
| Friday |
Pull |
| Saturday |
Legs |
| Sunday |
Rest |
The Arnold Split
| Weekday |
Muscle Group |
| Monday |
Chest + Back |
| Tuesday |
Shoulders + Arms |
| Wednesday |
Legs |
| Thursday |
Chest + Back |
| Friday |
Shoulders + Arms |
| Saturday |
Legs |
| Sunday |
Rest |
The Bro Split
| Weekday |
Muscle Group |
| Monday |
Chest |
| Tuesday |
Back |
| Wednesday |
Shoulders |
| Thursday |
Arms |
| Friday |
Legs |
| Saturday |
Rest |
| Sunday |
Rest |
Upper/Lower
| Weekday |
Muscle Group |
| Monday |
Upper |
| Tuesday |
Lower |
| Wednesday |
Rest |
| Thursday |
Upper |
| Friday |
Lower |
| Saturday |
Rest |
| Sunday |
Rest |
Full-Body
| Weekday |
Muscle Group |
| Monday |
Full Body |
| Tuesday |
Rest |
| Wednesday |
Full Body |
| Thursday |
Rest |
| Friday |
Full Body |
| Saturday |
Rest |
| Sunday |
Rest |
Example Exercises for Each Muscle Group
| Muscle Group |
Example Exercise |
| Compound Push |
Bench Press, Weighted Dips, Push-Ups, Shoulder Press |
| Pecs |
Chest Flies |
| Front Delts |
Front Raises |
| Side Delts |
Lat Raises |
| Triceps |
Skull Crushers, Tricep Pulldowns |
| Compound Pull |
Rows, Pull-Ups, Lat Pulldowns, Face Pulls |
| Lats |
Pretty Much Anything Compound Above |
| Traps |
Weighted Shrugs |
| Rear Delts |
Reverse Delt Flies |
| Biceps |
Bicep Curls, Preacher Curls |
| Compound Legs |
Squats, Deadlifts, Leg Press, Bulgarian Split Squats |
| Glutes |
Hip Thrusts |
| Quads |
Leg Extensions |
| Hamstrings |
Leg Curls |
| Calves |
Calve Raises |