When a client first starts training with me, I generally make sure we train their entire body 2 -3 a week but once they can achieve this with ease and are wishing to start building more muscle. I then start them on a split routine.


For many, 3 days a week is enough. The routine consists of:


Day 1:

Chest, Shoulders & Triceps

Incline Dumbbell Press

Flat Dumbbell Press

Lateral Raises

Barbell Shoulder Press

Triceps Pushdown

Skull Crushers


Day 2:


45 Degree Leg Press


Stiff Leg Dead Lifts

Standing Calf Raises


Day 3:

Back, Biceps & Abdominals

Pull Up

Barbell Row

Hammer Curls

Dumbbells Curls

Sit Up

Leg Raises



Perform 3 sets on each exercise

Aim for 8 – 12 reps on each set

Take a days rest between each workout

Do NOT sacrifice your technique for the sake of lifting more weight. You are there to break down muscle not impress others / inflate your own ego