My Result Producing Split Routine

Posted by: Ron

I’m often asked what split routine I recommend, well, here it is

Try this split routine for 8 weeks and report back your results

Monday & Thursday - Upper body workout (Chest, Back, Shoulders, Biceps & Triceps)

Tuesday & Friday - Lower body workout (Forearms, Thighs, Inner Thighs, Hamstrings, Calves)

Choose ONE of the below for the 8 weeks. Avoid flipping back and forth between them.

1) 6 sets of 6 reps (to focus on strength)

2) 8 sets of 8 reps (to focus on building size)

3) 4 sets of 12 reps (to focus on muscle endurance)

Points to remember:

I) Workout for a maximum of 40 minutes!

II) One exercise per body part and change the exercise every 2 weeks, meaning perform the same exercise for each body part 4 times, then switch.

III) 15 seconds rest between each set! This is KEY! Choose your weights wisely.

IV) Muscles worked with this volume and intensity should be rested for 72 hours afterwards. Rest as hard as you work out.

This has been my most result producing split routine over the years, my clients loved the results they got. What split routine has worked the best for you so far? I’d love to hear from you. Please share in the comments below.

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