Hi,
About 10 months in the gym consistently and have been seeing good results, mainly following a PPL routine. Sadly life’s gotten much busier and I’m not able to make it to the gym more than at most 3 times a week anymore. So, I’m going to try to follow a full body 2-3x a week instead. How does my split look below? Priority is building muscle, mainly chest and back but of course everywhere else too.
Number beside the exercise is number of sets, each set aiming for 6-12 reps. I follow an A + B format where I just alternate between workouts, and have at least 1 day rest between workouts. Due to my schedule this usually works out to a session on Friday and Sunday, with an occasional one on a weekday if I have time.
A:
Incline bench or chest press 2
Rows 3
Leg press 2
Lateral raise 3
Overhead triceps extension 3
Leg curl 2
Shoulder press 2
Pec fly 2
B:
Pull-down 3
Dips weighted 3
Leg extension 2
Rear Delt fly 3
Incline bicep curl 2
Dumbbell RDL 2
Calf extension 3
Preacher or cable bicep curl 2