Exercise Guide
This traditional M-F body part split is designed for individuals who prefer a straightforward training schedule that aligns perfectly with the work week. The focus is on maximizing muscle stimulation and achieving a noticeable **pump** for optimal growth.
Workout Summary
- Main Goal: Build Muscle
- Workout Type: Body Part Split (Bro Split)
- Training Level: Intermediate
- Program Duration: 10 weeks
- Days Per Week: 5 (Monday – Friday)
- Time Per Workout: 45–60 minutes
- Equipment Required: Barbell, Dumbbells, Cables, Machines, EZ Bar
📝 Workout Description & Protocol
This routine follows a classic bodybuilding split, dedicating each day to a different muscle group. The primary mechanism for growth in this program is **achieving a pump**—driving blood into the working muscle tissue to stimulate hypertrophy. Get in, stimulate the muscle fibers, and get out to prioritize recovery.
Key Training Rules:
- Rest Between Exercises: Limit to 60–90 seconds.
- Rest Between Sets: Limit to 30–45 seconds (to maintain intensity and pump).
- Progression: Follow the program for 10 weeks. Increase the weight lifted whenever you comfortably hit the upper end of the suggested rep range.
- Substitutions: Feel free to substitute any listed exercise with a preferred variation, provided it targets the same muscle group in a similar fashion.
🗓️ The M-F Workout Routine Split
| Day | Muscle Group Focus |
|---|---|
| Monday | Back |
| Tuesday | Chest & Abs |
| Wednesday | Legs |
| Thursday | Shoulders & Abs |
| Friday | Arms (Biceps & Triceps) |
| Saturday & Sunday | Rest or Active Recovery |
🏋️ Daily Workout Details (Sets and Reps)
Monday: Back Workout (Focus on Thickness & Width)
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1. | Deadlift | 4 | 6 |
| 2. | Lat Pull Down | 4 | 8–12 |
| 3. | Dumbbell Row | 4 | 8–12 |
| 4. | Hammer Strength Machine Row | 4 | 10 |
| 5. | One Arm Cable Row | 3 | 12 |
| 6. | Straight Arm Cable Pull Down | 2 | 15 |
Tuesday: Chest & Abs Workout (Focus on Pressing & Isolation)
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1. | Incline Bench Press | 4 | 6 |
| 2. | Decline Bench Press | 4 | 8–12 |
| 3. | Machine Bench Press | 3 | 6–12 |
| 4. | Machine Fly | 3 | 12–15 |
| 5. | Push Ups | 3 | Failure |
| 6. | Machine Crunch | 3 | 15 |
| 7. | Hanging Leg Raise | 3 | 12–15 |
Wednesday: Legs Workout (Focus on Compounds & Volume)
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1. | Barbell Back Squat | 5 | 6 |
| 2. | Romanian Deadlift | 4 | 8–12 |
| 3. | Leg Press | 3 | 10–15 |
| 4. | Leg Curl | 3 | 12–15 |
| 5. | Walking Lunge | 3 | 15 Each Leg |
| 6. | Smith Machine Calf Raise | 4 | 20 |
Thursday: Shoulders & Abs Workout (Focus on Deltoid Heads)
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1. | Military Press | 4 | 6 |
| 2. | Lateral Raise | 4 | 8–12 |
| 3. | Reverse Machine Fly (Rear Delt) | 4 | 8–12 |
| 4. | Machine Shoulder Press | 3 | 6–10 |
| 5. | Barbell Shrugs (Traps) | 4 | 15 |
| 6. | Decline Sit Up | 3 | 15 |
| 7. | Barbell Roll Out | 3 | 12 |
Friday: Arms Workout (Focus on Pump & Isolation)
| # | Exercise | Sets | Reps |
|---|---|---|---|
| 1. | EZ Bar Curl (Biceps) | 4 | 8–12 |
| 2. | EZ Bar Skullcrusher (Triceps) | 4 | 8–12 |
| 3. | Spider Curl (Biceps Peak) | 4 | 8–12 |
| 4. | Tricep Dip (Bench or Machine) | 4 | 8–12 |
| 5. | Cable Hammer Curl (Forearms/Brachialis) | 4 | 8–12 |
| 6. | Cable Overhead Tricep Extension | 4 | 8–12 |
➕ Integrating Cardio and Nutrition
This weight training schedule is highly versatile and can be customized based on your primary fitness goal (cutting or bulking):
- Nutrition: For **Bulking** (Muscle Gain), ensure you consume a caloric surplus. For **Cutting** (Fat Loss), consume a caloric deficit.
- Cardio: Cardio is highly recommended and can be added immediately after the weight training session, during rest days (Saturday/Sunday), or at a separate time of day. The type (HIIT vs. LISS) and duration should be adjusted based on your recovery capacity.
This program is perfect for anyone who loves the satisfaction of a good muscle pump and the simplicity of a Monday-Friday routine. Remember to listen to your body and prioritize progressive overload (increasing weight/reps) for the best results!
