Advanced
Bodybuilding Split
A classic bodybuilding split to target individual muscle groups for maximum hypertrophy.
Program Length
12 weeks
Sessions/Week
5
Workout Time
60-75 min
Category
Bodybuilding
Program Overview
This is a classic bodybuilding split designed to isolate and develop each muscle group for maximum hypertrophy. This program is for advanced lifters who are serious about building muscle.
Key Benefits
- Maximize muscle growth (hypertrophy)
- Develop a symmetrical and aesthetic physique
- Increase strength in all muscle groups
- Improve mind-muscle connection
- Structured and progressive
Required Equipment
Full Gym
Weekly Training Schedule
Chest Workout
Barbell Bench Press
Focus on the squeeze at the top
Sets
4
Reps
8-12
Rest
90s
Incline Dumbbell Press
Target the upper chest
Sets
3
Reps
10-12
Rest
60s
Dumbbell Flyes
Get a good stretch
Sets
3
Reps
12-15
Rest
60s
Cable Crossovers
Focus on the contraction
Sets
3
Reps
15-20
Rest
45s
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