Traditional body part splits have been around for a long time.
And there’s a lot of reasons why.
- They clearly work in promoting muscle growth.
- They’ve been promoted by some of the industry’s top athletes.
- Who doesn’t like a good pump?
But probably the biggest reason of them all – they fit in nicely with the work week schedule.
With all the hoopla about making sure to hit each body part twice a week, we’ve been committed in bringing you guys workout routines that fit that mold.
But today, we’re going back to our roots on this one and providing you with a solid bro(ette)-split you can do during the week.
Enjoy!
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The M-F Workout Routine
The following workout is meant to be performed Monday through Friday.
Each day you will work a different body part. The goal of each workout is to achieve a pump. Get in, stimulate the muscle, get out, and recover.
Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be limited to 30-45 seconds.
Follow the program as written for 10 weeks, moving up in weight when possible.
Monday: Back Workout
Tuesday: Chest & Abs Workout
Wednesday: Legs Workout
Thursday: Shoulders & Abs Workout
Friday: Arms Workout
M-F Workout Routine Summary
The workout above is perfect for anyone who enjoys chasing pumps, doesn’t mind not hitting each muscle group twice a week, and enjoys a more traditional, old-school bodybuilding split.
Feel free to substitute any of the exercises listed for a preferred exercise. So long as the lifts target the same muscle group and in a similar fashion, there’s no problems with substituting for a different variation.
Cardio can be added to this program either immediately after the weight training session, at a different time of day, on rest days, or a combination of the three. The type of cardio, duration, and intensity will depend on your ability to recover and preferences.
This program can be used as either a cutting program or a bulking program depending on your nutrition while using it.
If you have any other questions regarding the M-F workout routine, please feel free to leave them in the comments section below.