Body Part Split
Difficulty
IntermediateDuration
12 weeks
Frequency
5 days/week
What's Included
High volume
Single body part focus
Maximum pump
Advanced progression
Detailed tracking
Nutrition optimization
Program Overview
Dedicated day for each body part. Maximum volume and pump for serious muscle gains. Build serious muscle with: - High volume training - Single body part focus - Maximum pump and fatigue - Advanced progression strategies
Sample Weekly Schedule
Day 1: Chest
- •Bench Press 4x6-8
- •Incline Press 4x8-10
- •DB Flyes 3x10-12
- •Cable Crossovers 3x12-15
Day 2: Back
- •Rows 4x6-8
- •Lat Pulldowns 4x8-10
- •Face Pulls 3x12-15
- •Back Hyperextensions 3x8-10
Day 3: Shoulders
- •Press 4x6-8
- •Lateral Raises 4x10-12
- •Rear Delt Flyes 3x12-15
- •Shrugs 3x6-8
Before You Start
This program will be customized to your current fitness level and goals. The sample schedule shows intermediate variations. We'll adjust weights, reps, and exercises based on your experience and available equipment.
Ready to Start Training?
Get personalized adjustments for your equipment, experience level, and goals.