The Rotating Push/Pull/Legs Split

Week 1 1. Monday: Chest, Shoulders & Triceps 2. Tuesday: Back & Biceps 3. Wednesday: off 4. Thursday: Legs & Abs 5. Friday: off 6. Saturday: Chest, Shoulders & Triceps 7. Sunday: Back & Biceps Week 2 1. Monday: off 2. Tuesday: Legs & Abs 3. Wednesday: off 4. Thursday: Chest, Shoulders & Triceps 5. Friday: Back & Biceps 6. Saturday: off 7. Sunday: Legs & Abs Weekly Schedule: Its either 4 or 5 total weight training workouts per week (it changes from week to week) done with a 2 on/1 off/1 on/1 off format that repeats every 6th day. This means the days you work out on will change from week to week unlike the previous schedules shown where the workout days always remain fixed and constant. This could be a big problem for many people from a scheduling standpoint. Weight Training Frequency: Each muscle group/body part is trained once every 5th day, making this a moderate frequency split. Best Suited For: Intermediate or advanced trainees whose primary goal is looks related (building muscle, getting toned, etc.) AND who also have a very flexible schedule.

Workout Description
10 week mass building program. This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.

Monday - Chest and Triceps Chest Exercise Barbell Bench Press Incline Bench Press Decline Bench Press Dumbbell Flys Dumbbell Pullover Triceps Exercise Tricep Extension Tricep Dip Tricep Bench Dip Notes None. Tuesday - Back and Biceps Back Exercise Chin Up One Arm Dumbbell Row Seated Row Sets 2 3 2 Reps 8 8 8 Sets 4 3 3 Reps 10, 8, 8, 6 adding weight 10 8 Sets 4 3 3 2 2 Reps 10, 8, 8, 6 8, 8, 6 8, 8, 6 10 8

Bent Over Barbell Row Lat Pull Down Biceps Exercise Standing Barbell Curl Close Grip Preacher Curl Incline Dumbbell Curl Concentration Curl Notes None.
WEDNESDAY - REST DAY/CARDIO

2 3

8 10, 10, 8

Sets 3 3 2 2

Reps 8, 8, 6 8, 8, 6 12-14 10

Thursday - Shoulders and Forearms Shoulders Exercise Machine Shoulder Press Dumbbell Reverse Fly Military Press Dumbbell Lateral Raise Dumbbell Shrugs Upright Row Forearms Exercise Standing Wrist Curl Barbell Wrist Curl Notes Sets 4 4 Reps 10 10 Sets 3 3 4 2 2 2 Reps 10 8-10 10 10 10 10

Dumbbell shrugs and upright row can be supersetted. Friday - legs Legs Exercise Squat Leg Extension Leg Curl Calves Exercise Standing Calf Raise Seated calf Raise Notes None. Sets 4 2 Reps 12 12 Sets 5 3 3 Reps 10, 8, 8, 6, 4 12 12