This workout plan is designed to target two major muscle groups in separate training sessions. The split routine focuses on developing the back and chest muscles on one day, followed by a separate session for the legs and shoulders on another day. By splitting the training, you can allocate specific attention to each muscle group and ensure optimal muscle development and strength gains.
Back and Chest/Legs and Shoulders Split
Duration: 6-8 Weeks
This training split allows you to effectively target different muscle groups while also providing adequate rest and recovery for each muscle group. By separating push and pull exercises into different training days, you can optimize your workouts and ensure balanced muscle development.
Remember to adjust the weights and repetitions based on your fitness level and goals. It’s always important to warm up properly before each workout and maintain proper form throughout the exercises to prevent injuries. If you’re new to weightlifting or have any underlying health conditions, it’s recommended to consult with a fitness professional or healthcare provider before starting a new exercise program.
Day 1: Back and Chest
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
| Pull-Ups | 4 | 8-10 |
 | Bent-Over Rows | 3 | 10-12 |
| Lat Pulldowns | 3 | 10-12 |
| Bench Press | 4 | 8-10 |
| Incline Dumbbell Press | 3 | 10-12 |
Day 2: Legs and Shoulders
| Preview | Exercise | Sets | Reps |
|---|---|---|---|
| Squats | 4 | 8-10 |
| Lunges | 3 | 10-12 |
| Leg Press | 3 | 10-12 |
| Shoulder Press | 4 | 8-10 |
| Lateral Raises | 3 | 10-12 |
By following this Back and Chest – Legs and Shoulders Split workout plan, you can develop a well-rounded physique and enhance your overall upper body and lower body strength. Remember to perform each exercise with proper form and gradually increase the weight or resistance as you progress.
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