If you’ve got a few years of lifting under your belt, and you want to keep on gaining muscle but you only have the time to train twice a week, this page will show you what to do. Lifting weights just twice a week is far from ideal for advanced lifters who want to gain […]
4 Day Full Body Workout Routine With PDF
The default version of this 4-day full body workout routine involves training on Monday, Wednesday, Friday and Saturday. 4 Day Full Body Workout Schedule However, the days of the week you train aren’t set in stone. For example, if you prefer to get your workouts done and dusted during the week and leave the weekend […]
Chest and Back Workout for Hypertrophy
If you want a simple but effective chest and back workout designed for muscle growth, this page will show you what to do. Ideally you’ll have access to a commercial gym, but a well-equipped home gym set up in your garage, basement or spare room will do the job almost as well. Chest and Back […]
2 Day a Week Full Body Workout Split: A Simple Guide
If you want more muscle than you have right now, but you’re busy, and you don’t have much time available to go to the gym and lift weights, this 2-day a week full-body workout routine will get the job done. 2 Day Full Body Workout This 2-day a week full body workout routine involves training […]
4-Day Upper/Lower Dumbbell Split
All you need for this workout routine is a couple of adjustable dumbbells and a bench. It’s ideal if you train at home, or travel a lot and don’t always have access to a well-equipped gym. This 4-day upper/lower dumbbell split comprises two upper body workouts, and two lower body workouts. Each muscle group is […]
Full Body vs Upper Lower Split : Which is Better?
If you want to gain muscle, which routine works best? An upper/lower split or a full body routine? For an identical training volume, which I’m defining here as the number of hard sets you do over the course of a week, the average lifter will see similar gains with both a full body and upper […]