MegaMuscle
New member
I have currently been doing a 4 day split 2 on, 1 off, 2 on ,working my whole body in 4 days, but its now finally summer and I have more time and energy to devote towards working out. I have thought of a new program but I do not wan't to overtrain but I also want to gain alot of muscle fast. My dad is the one that got me into bodybuilding and he used to work out with an Upper/Lowerbody split # on one off and he is pretty big . So seeing that I have some of his genetics I fiqure more frequent work outs would be good for me. So this is the program I was thinking of. Its 3 on 1 off 3 on 1 off, with the second half being more machines and the first half mass building exercises. Any suggestions would be appreciated>
Day 1 Sets
BACK/TRAPS/BICEPS
Deadlifts 5
Barbell Rows 4
T-bar Rows 4
One-arm dumbbell rows 4
Barbell Shrugs 4
BICEPS
Barbell Curls 4
Seated alternate dumbbell curls 4
Chambered bar Preacher Curls 4
Standing cable curls 3
Day 2
LEGS
Leg Extensions 2-3 warm-up (25 reps) , 3 working (8-10 reps)
Squats 4
Step-ups 3 (10 reps per leg)
Hack Squats 4
Leg curls 4
Stiff-Leg deadlifts 4
Seated Calf raises 4
Toe presses 4
Day 3
CHEST/SHOULDERS/TRICEPS
Incline Barbell Press 5* (first set warm-up)
Flat Bench Press 4
Incline Bench Flyes 4
Dips 4
TRICEPS
Skull Crushers 4
Seated dumbbell extensions 3-4
Close grip bench presses 4
SHOULDERS
Side Laterals 4
Dumbbell Presses 4
Bent over Laterals 4
DAY 5 Sets
BACK/TRAPS/BICEPS
Barbell Rows 5
Low Pulley Rows 4
Chin-ups 3
Machine Pulldowns 3
TRAPS
Dumbbell Shrugs 4
BICEPS
Incline Alternate dumbbell curls 4
Barbell Curls Superset with
Cable Curls 4
Day 6
LEGS
Leg Extensions 2-3 warm-up (25 reps) , 3 working (8-10 reps)
Front Squats 4 plus warm ups
Leg Presses 4 hold last rep for 8 seconds
Stiff leg deadlifts 4
Leg Curls 4
Toe Presses 4
Seated calve raises 4
Day 7
CHEST/SHOULDERS/TRICEPS
Flat Bench Press 4
Incline Dumbbell Press 4
Pec Dec Machine 4
Hammer Strength Presses 4
SHOULDERS
Machine Presses 3 Drop sets
Reverse Pec Dec Machine 4
One arm side laterals 3-4
TRICEPS
Pushdowns 4
Skull Crushers 4
Kick backs 4
Day 1 Sets
BACK/TRAPS/BICEPS
Deadlifts 5
Barbell Rows 4
T-bar Rows 4
One-arm dumbbell rows 4
Barbell Shrugs 4
BICEPS
Barbell Curls 4
Seated alternate dumbbell curls 4
Chambered bar Preacher Curls 4
Standing cable curls 3
Day 2
LEGS
Leg Extensions 2-3 warm-up (25 reps) , 3 working (8-10 reps)
Squats 4
Step-ups 3 (10 reps per leg)
Hack Squats 4
Leg curls 4
Stiff-Leg deadlifts 4
Seated Calf raises 4
Toe presses 4
Day 3
CHEST/SHOULDERS/TRICEPS
Incline Barbell Press 5* (first set warm-up)
Flat Bench Press 4
Incline Bench Flyes 4
Dips 4
TRICEPS
Skull Crushers 4
Seated dumbbell extensions 3-4
Close grip bench presses 4
SHOULDERS
Side Laterals 4
Dumbbell Presses 4
Bent over Laterals 4
DAY 5 Sets
BACK/TRAPS/BICEPS
Barbell Rows 5
Low Pulley Rows 4
Chin-ups 3
Machine Pulldowns 3
TRAPS
Dumbbell Shrugs 4
BICEPS
Incline Alternate dumbbell curls 4
Barbell Curls Superset with
Cable Curls 4
Day 6
LEGS
Leg Extensions 2-3 warm-up (25 reps) , 3 working (8-10 reps)
Front Squats 4 plus warm ups
Leg Presses 4 hold last rep for 8 seconds
Stiff leg deadlifts 4
Leg Curls 4
Toe Presses 4
Seated calve raises 4
Day 7
CHEST/SHOULDERS/TRICEPS
Flat Bench Press 4
Incline Dumbbell Press 4
Pec Dec Machine 4
Hammer Strength Presses 4
SHOULDERS
Machine Presses 3 Drop sets
Reverse Pec Dec Machine 4
One arm side laterals 3-4
TRICEPS
Pushdowns 4
Skull Crushers 4
Kick backs 4