Premade Muscle Building Plan

Full Body Split Template

• This is a Monday/Wednesday/Friday Rotating Split.
• Alternate between workout 1 and workout 2
• Do 3 sets of 6-10 reps for all exercises.
• Add 2-3 abdominal exercises of your choice to the end of every workout.

Workout 1

Start with 5-15 minutes moderate intensity cardio for general warmup, and do specific warmup for exercises 1, 4, and 5.

Quads:
Exercise 1. One of Barbell Squats, Sumo Squats
Exercise 2. One of Split Squats, Reverse Lunges, Weighted Step-ups

Hamstrings:
Exercise 3. One of Romanian Deadlifts, Stiff Legged Deadlifts

Vertical Back/Biceps :
Exercise 4: One of wide grip lat pulldowns, wide grip pullups (3 sets up to failure), cable or db. pullovers

Shoulders
Exercise 5: One of dumbbell shoulder press, barbell shoulder press

Calves:
Exercise 6: Standing Calf raises

Workout 2

Start with 5-15 minutes moderate intensity cardio for general warmup, and do specific warmup for exercises 1, 3, and 5.

Glutes/Hams:
Exercise 1: One of conventional deadlifts, sumo deadlifts (note, if choosing sumo squats, do not choose sumo deadlifts and vice versa)
Exercise 2: One of leg curls, glute-ham raises

Chest:
Exercise 3: One of bench press, dumbbell bench press
Exercise 4: One of incline bench press, incline dumbbell bench press

Horizontal Back:
Exercise 5. One of pendlay rows, bent over one arm db rows

Calves:
Exercise 6: One of Seated Calf Raises, 45 degree donkey calf raise , donkey calf raises, 45 degree calf press (leg press machine)

Strength Training Split

If you also have strength training goals, consider doing the Bill Starr 5x5 routine found here.

This is the natural progression to take after Rippetoe's program for beginners. Additionally, I also highly recommend buying Practical Programming for Strength Training which outlines how to set up your own routines.