{"id":27674,"date":"2025-01-08T15:30:52","date_gmt":"2025-01-08T15:30:52","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=27674"},"modified":"2025-01-08T15:30:55","modified_gmt":"2025-01-08T15:30:55","slug":"12-month-workout-plan-with-free-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/12-month-workout-plan-with-free-pdf","title":{"rendered":"12-Month Workout Plan to Build an Aesthetic Body (Free PDF)"},"content":{"rendered":"\n<p>If you&#8217;ve decided to get strong and aesthetic and are looking for a comprehensive and easy-to-follow gym workout program, then this blog is for you.<\/p>\n\n\n\n<p>In this article, I&#8217;ve published an ultimate, easy-to-follow, and effective 12-month workout plan to build a strong body.<\/p>\n\n\n\n<p>This one-year-long program involves multiple training splits, including push-pull-legs, upper-lower, and muscle-group splits.<\/p>\n\n\n\n<p>The different training splits will keep your workout journey riveting while helping you build strength and muscle mass.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Program Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>Frequency\/Week<\/td><td>4-6 Days<\/td><\/tr><tr><td>Duration\/Session<\/td><td>60-75 minutes<\/td><\/tr><tr><td>Split Type<\/td><td>Upper Lower, PPL, Hybrid &amp; Bro Split<\/td><\/tr><tr><td>Workout Goal<\/td><td>Strength &amp; Muscle Building<\/td><\/tr><tr><td>Workout Difficulty<\/td><td>Beginner to Intermediate<\/td><\/tr><tr><td>Target Gender<\/td><td>Male &amp; Female<\/td><\/tr><tr><td>Target Age Group<\/td><td>16-35 years<\/td><\/tr><tr><td>Program Duration<\/td><td>12 Months<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Program Description<\/strong><\/h2>\n\n\n\n<p>This 12-month muscle-building program involves training four to six times weekly for 60-75 minutes per workout.<\/p>\n\n\n\n<p>It includes multiple training splits, such as push-pull-legs (PPL), upper-lower, hybrid, and single-muscle group splits. <\/p>\n\n\n\n<p>PPL split involves performing push, pull, and leg exercises in separate sessions. <\/p>\n\n\n\n<p>The upper lower involves splitting up the torso and leg exercises so you can equally focus on strengthening your legs and upper body muscles.<\/p>\n\n\n\n<p>The hybrid split involves combining the upper and lower body muscle groups in the same sessions and helps develop strength, mass, endurance, and flexibility.<\/p>\n\n\n\n<p>The bro split or single muscle group split involves training one body part a day. It allows you to work on your weak body parts efficiently and improve your muscle definition and symmetry.<\/p>\n\n\n\n<p><strong>Let&#8217;s take a quick view of the complete 12-month schedule:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Month 1: <\/strong>Full Body Split<\/li>\n\n\n\n<li><strong>Month 2: <\/strong>Combined Body Part Split<\/li>\n\n\n\n<li><strong>Month 3: <\/strong>Upper Lower Split<\/li>\n\n\n\n<li><strong>Month 4: <\/strong>Push Pull Leg Split<\/li>\n\n\n\n<li><strong>Month 5: <\/strong>Single Muscle Group Split<\/li>\n\n\n\n<li><strong>Month 6: <\/strong>Hybrid Training<\/li>\n\n\n\n<li><strong>Month 7: <\/strong>Full Body Split<\/li>\n\n\n\n<li><strong>Month 8: <\/strong>Combined Body Part Split<\/li>\n\n\n\n<li><strong>Month 9: <\/strong>Upper Lower Split<\/li>\n\n\n\n<li><strong>Month 10: <\/strong>Push Pull Leg Split<\/li>\n\n\n\n<li><strong>Month 11: <\/strong>Single Muscle Group Split<\/li>\n\n\n\n<li><strong>Month 12: <\/strong>Hybrid Training<\/li>\n<\/ul>\n\n\n\n<p><strong>Rest: <\/strong>This program involves 2-3 days of rest at the end of each month. This rest period will help you recover your muscles efficiently and prepare your body for the next month&#8217;s training.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Complete 12-Month Workout Plan for Building Muscle &amp; Aesthetic Body<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/01\/12-Month-Workout-Plan.jpg\" alt=\"12-Month Workout Plan\" class=\"wp-image-27768\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/01\/12-Month-Workout-Plan.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/01\/12-Month-Workout-Plan-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/01\/12-Month-Workout-Plan-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p><br><strong>Start your training with the following warm-up exercises for five minutes before lifting heavy:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-warm-up-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"25255\" rel=\"noreferrer noopener\">14 Best Resistance Band Warm-up Exercises<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"22167\" rel=\"noreferrer noopener\">20 Best Dynamic Warm-Up Exercises with PDF<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/youtu.be\/E81GN-3A8XM\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/E81GN-3A8XM\" rel=\"noreferrer noopener\">Jeff Nippard&#8217;s Science-Based Warm Up &amp; Mobility Routine<\/a><\/li>\n<\/ul>\n\n\n\n<p>Keep the rest time 1 to 3 minutes between exercises. Rest for a little time during the higher rep sets and longer time during heavier weight sets.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Month 1 &#8211; Full Body Split<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday: <\/strong>Hypertrophy Workout<\/li>\n\n\n\n<li><strong>Wednesday: <\/strong>Strength Workout<\/li>\n\n\n\n<li><strong>Friday:<\/strong> Hypertrophy Workout<\/li>\n\n\n\n<li><strong>Saturday: <\/strong>Cardio Workout<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Hypertrophy Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Front Squat<\/td><td>3<\/td><td>15-20<\/td><td>Quads<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>3<\/td><td>10-12<\/td><td>Back<\/td><\/tr><tr><td>Seated Pec Deck Fly<\/td><td>3<\/td><td>12-15<\/td><td>Chest<\/td><\/tr><tr><td>Lateral Raises<\/td><td>3<\/td><td>12-15<\/td><td>Shoulder<\/td><\/tr><tr><td>Leg Curl<\/td><td>3<\/td><td>15-20<\/td><td>Hamstrings<\/td><\/tr><tr><td>Cable Crunches<\/td><td>3<\/td><td>20-25<\/td><td>Abdominals<\/td><\/tr><tr><td>7A Biceps Curls<\/td><td>3<\/td><td>12-15<\/td><td>Biceps<\/td><\/tr><tr><td>7B Pressdown<\/td><td>3<\/td><td>12-15<\/td><td>Triceps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday &#8211; Strength Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Deadlift<\/td><td>5<\/td><td>5<\/td><td>Full Body<\/td><\/tr><tr><td>Bench Press<\/td><td>5<\/td><td>5<\/td><td>Chest<\/td><\/tr><tr><td>Overhead Press<\/td><td>5<\/td><td>5<\/td><td>Shoulder<\/td><\/tr><tr><td>Leg Press<\/td><td>5<\/td><td>5<\/td><td>Legs<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>*<\/strong>Perform back squats instead of Deadlifts in this month&#8217;s second and fourth week.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday &#8211; Hypertrophy Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>1A Pull-ups<\/td><td>3<\/td><td>6-8<\/td><td>Back &amp; Biceps<\/td><\/tr><tr><td>1B Bar Dips<\/td><td>3<\/td><td>10-15<\/td><td>Chest &amp; Tris<\/td><\/tr><tr><td>2A Chest Supported Row<\/td><td>3<\/td><td>10-12<\/td><td>Back<\/td><\/tr><tr><td>2B High-to-Low Cable Fly<\/td><td>3<\/td><td>12-15<\/td><td>Chest<\/td><\/tr><tr><td>Bulgarian Split Squat<\/td><td>3<\/td><td>6-8\/leg<\/td><td>Lower Body<\/td><\/tr><tr><td>Leg Extension<\/td><td>4<\/td><td>15-20<\/td><td>Quads<\/td><\/tr><tr><td>High to Low Cable Chop<\/td><td>3<\/td><td>10-12<\/td><td>Obliques<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday &#8211; Cardio Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Time\/Reps<\/th><th>Muscle<\/th><\/tr><\/thead><tbody><tr><td>Jumping Jacks<\/td><td>3<\/td><td>15-second<\/td><td>Full Body<\/td><\/tr><tr><td>Mountain Climber<\/td><td>3<\/td><td>15-second<\/td><td>Abdominal<\/td><\/tr><tr><td>1-arm Kettlebell Swing<\/td><td>3<\/td><td>20\/side<\/td><td>Shoulder<\/td><\/tr><tr><td>DB Clean and Press<\/td><td>3<\/td><td>10-12<\/td><td>Full Body<\/td><\/tr><tr><td>DB Shadow Punches<\/td><td>3<\/td><td>15-second<\/td><td>Full Body<\/td><\/tr><tr><td>Jumping Rope<\/td><td>&#8211;<\/td><td>5 minutes<\/td><td>Full Body<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Month 2 &#8211; Combined Body Part Split<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1: <\/strong>Chest and Triceps<\/li>\n\n\n\n<li><strong>Day 2: <\/strong>Quads, Glute, and Calves<\/li>\n\n\n\n<li><strong>Day 3:<\/strong> OFF<\/li>\n\n\n\n<li><strong>Day 4:<\/strong> Back, Biceps, and Forearms<\/li>\n\n\n\n<li><strong>Day 5: <\/strong>OFF<\/li>\n\n\n\n<li><strong>Day 6:<\/strong> Shoulder, Hamstring, &amp; Core<\/li>\n\n\n\n<li><strong>Day 7:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Chest and Triceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Parallel Bar Dips<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Triceps Pushdown<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Overhead Triceps Extension<\/td><td>3<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Quads, Glute, and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Extension<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Back \/ Hack Squat<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Cable Pull Through<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>4<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Back, Biceps, and Forearms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Prone Grip Pulldown<\/td><td>2<\/td><td>12-15<\/td><\/tr><tr><td>Neutral Grip Pulldown<\/td><td>2<\/td><td>12-15<\/td><\/tr><tr><td>Close Grip Pulldown<\/td><td>2<\/td><td>12-15<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Single-arm DB Row<\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Curl<\/a><\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Concentration Curl<\/td><td>3<\/td><td>10\/arm<\/td><\/tr><tr><td>Wrist Curl<\/td><td>3<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Shoulder, Hamstring, and Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Seated Dumbbell Press<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>1-arm Cable Lateral Raises<\/td><td>4<\/td><td>12\/side<\/td><\/tr><tr><td>Rear Delt Machine Fly<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Shoulder Shrug<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>DB Romanian Deadlift<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>7A Knee Raises<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>7B Cable Crunch<\/td><td>3<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Month 3 &#8211; Upper Lower Split<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Monday:<\/strong> Chest and Triceps<\/li>\n\n\n\n<li><strong>Tuesday:<\/strong> Quads, Hamstrings, &amp; Calves<\/li>\n\n\n\n<li><strong>Wednesday:<\/strong> Back and Biceps<\/li>\n\n\n\n<li><strong>Thursday:<\/strong> OFF<\/li>\n\n\n\n<li><strong>Friday: <\/strong>Quad, Hammies, and Glutes<\/li>\n\n\n\n<li><strong>Saturday:<\/strong> Shoulder and Core<\/li>\n\n\n\n<li><strong>Sunday:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Monday &#8211; Chest and Triceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline DB Bench Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Pec Deck Machine Fly<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Bent-over Cable Fly<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Parallel Bar Dips<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>EZ Bar Skull Cruser<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>1-arm Crossbody Pressdown<\/td><td>3<\/td><td>12\/arm<\/td><\/tr><tr><td>1-arm Overhead Extension<\/td><td>3<\/td><td>12\/arm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Tuesday &#8211; Quads, Hamstrings, &amp; Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Machine Leg Press<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Leg Extension<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Leg Curl<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Standing SM Calf Raises<\/td><td>4<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Wednesday &#8211; Back and Biceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pullup\/Assisted PU<\/td><td>3<\/td><td>6-12<\/td><\/tr><tr><td>Medium Grip Pulldown<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Close Grip T Bar Row<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Standing Lat Pullover<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Incline Dumbbell Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>DB Hammer Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Friday &#8211; Quad, Hammies, and Glutes<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Landmine Squat<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Hack Squat<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Step-up<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Barbell Hip Thrust<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Saturday &#8211; Shoulder and Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Overhead Press<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Lateral Raises<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Rear Delt DB Fly<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=M_MjF5Nm_h4\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Shrug<\/a><\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>5A Hanging Knee Raises<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>5B Cable High to Low Chop<\/td><td>2<\/td><td>10\/side<\/td><\/tr><tr><td>Kneeling Cable Crunches<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Forearm Plank<\/td><td>2<\/td><td>60-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Month 4 &#8211; Push Pull Leg Split<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1:<\/strong> Push Workout (Strength)<\/li>\n\n\n\n<li><strong>Day 2: <\/strong>Pull Workout (Strength)<\/li>\n\n\n\n<li><strong>Day 3: <\/strong>Legs Workout (Strength)<\/li>\n\n\n\n<li><strong>Day 4:<\/strong> Push Workout (Hypertrophy)<\/li>\n\n\n\n<li><strong>Day 5: <\/strong>Pull Workout (Hypertrophy)<\/li>\n\n\n\n<li><strong>Day 6: <\/strong>Legs Workout (Hypertrophy)<\/li>\n\n\n\n<li><strong>Day 7:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Push Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Push Exercises<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>Chest<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-chest-exercises#1_Incline_Dumbbell_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Incline DB Press<\/a><\/td><td>Chest<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-workouts-for-mass-gain#2_Barbell_Overhead_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Military Press<\/a><\/td><td>Shoulder<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Weighted Bar Dips<\/td><td>Upper Body<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=HIKzvHkibWc\" target=\"_blank\" rel=\"noreferrer noopener\">Triceps Pushdown<\/a><\/td><td>Triceps<\/td><td>4<\/td><td>8-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Pull Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Pull Exercises<\/th><th>Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Weighted Pullups<\/td><td>Back<\/td><td>4<\/td><td>4-8<\/td><\/tr><tr><td>Bent-over Row<\/td><td>Back<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/back-workouts-for-mass-and-strength#8_Lat_Pulldown\" target=\"_blank\" rel=\"noreferrer noopener\">Lat Pulldown<\/a><\/td><td>Back<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/isolation-exercises-for-back#6_Seated_Cable_Rowing\" target=\"_blank\" rel=\"noreferrer noopener\">Seated Machine Row<\/a><\/td><td>Back<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Curl<\/a><\/td><td>Biceps<\/td><td>4<\/td><td>6-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Leg<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-squat-variations#1_Barbell_Back_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Back Squat<\/a><\/td><td>Quadriceps<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-smith-machine-exercises#3_Smith_Machine_Lunges\" target=\"_blank\" rel=\"noreferrer noopener\">Smith Machine Lunges<\/a><\/td><td>Lower Body<\/td><td>3<\/td><td>5\/side<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell RDL<\/a><\/td><td>Hamstring<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Leg Curl<\/td><td>Hamstring<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-smith-machine-exercises#9_Smith_Machine_Hip_Thrust\" target=\"_blank\" rel=\"noreferrer noopener\">Hip Thrust<\/a><\/td><td>Posterior Chain<\/td><td>3<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Push Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Push Exercises<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>Chest<\/td><td>3<\/td><td>12-16<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>Chest<\/td><td>3<\/td><td>12-16<\/td><\/tr><tr><td>Bent-over Cable Fly<\/td><td>Chest<\/td><td>3<\/td><td>12-16<\/td><\/tr><tr><td>DB Overhead Press<\/td><td>Shoulder<\/td><td>3<\/td><td>12-16<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-fdl-raises\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell FDL Raises<\/a><\/td><td>Shoulder<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-triceps-exercises-for-bigger-arms#3_Dumbbell_One-arm_triceps_extension\" target=\"_blank\" rel=\"noreferrer noopener\">1-arm Overhead Extension<\/a><\/td><td>Triceps<\/td><td>3<\/td><td>15\/arm<\/td><\/tr><tr><td>1-arm Crossbody Pushdown<\/td><td>Triceps<\/td><td>3<\/td><td>15\/arm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Pull Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Pull Exercises<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pullups<\/td><td>Back<\/td><td>4<\/td><td>Failure<\/td><\/tr><tr><td>Close Grip Pulldown<\/td><td>Back<\/td><td>3<\/td><td>12-16<\/td><\/tr><tr><td>Chest Supported DB Row<\/td><td>Back<\/td><td>3<\/td><td>12-16<\/td><\/tr><tr><td>Machine\/Cable Lat Pullover<\/td><td>Back<\/td><td>3<\/td><td>12-16<\/td><\/tr><tr><td>Face Pull<\/td><td>Back<\/td><td>3<\/td><td>12-16<\/td><\/tr><tr><td>Shrug<\/td><td>Trapezius<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Preacher Curl<\/td><td>Biceps<\/td><td>3<\/td><td>12-16<\/td><\/tr><tr><td>Reverse Curl<\/td><td>Biceps<\/td><td>3<\/td><td>12-16<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Leg and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Extension<\/td><td>Quads<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Leg Press<\/td><td>Quads<\/td><td>4<\/td><td>12-16<\/td><\/tr><tr><td>Leg Curl<\/td><td>Hamstrings<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Bulgarian Split Squat<\/td><td>Lower Body<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>5A Cable Crunches<\/td><td>Abs<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>5B Knee Raises<\/td><td>Abs<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>6A High to Low Cable Chop<\/td><td>Oblique<\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td>6B Ab Wheel Rollout<\/td><td>Core<\/td><td>3<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Month 5 &#8211; Single Muscle Group Split<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1: Chest<\/li>\n\n\n\n<li>Day 2: Legs<\/li>\n\n\n\n<li>Day 3: OFF<\/li>\n\n\n\n<li>Day 4: Back<\/li>\n\n\n\n<li>Day 5: Shoulder<\/li>\n\n\n\n<li>Day 6: Arms<\/li>\n\n\n\n<li>Day 7: OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Chest<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Bent-over Cable Fly<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pullover\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Pullover<\/a><\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Parallel Bar Dips<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Legs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Extension + Leg Curl (warm-up)<\/td><td>2<\/td><td>15-20<\/td><\/tr><tr><td>Smith Machine Back Squat<\/td><td>4<\/td><td>10-20<\/td><\/tr><tr><td>Leg Press<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Leg Extension<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-leg-exercises#9_Barbell_Hip_Thrust\" target=\"_blank\" rel=\"noreferrer noopener\">Barbell Hip Thrust<\/a><\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Deadlift<\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td>Pullups<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Close Grip Pulldown<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Seated Rowing<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Single-arm Row<\/td><td>3<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Shoulder<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Overhead Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Lateral Raises<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Rear Delt Fly<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Upright Row<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Barbell Shrug<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>1A Skull Crusher<\/td><td>3<\/td><td>12-16<\/td><\/tr><tr><td>1B Preacher Curl<\/td><td>3<\/td><td>12-16<\/td><\/tr><tr><td>2A Bar Pushdown<\/td><td>3<\/td><td>12-16<\/td><\/tr><tr><td>2B Incline DB Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>3A One-arm Overhead Extension<\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td>3B Hammer Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>4A Bench Dips<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>4B Reverse Biceps Curls<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Month 6 &#8211; Hybrid Training<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1: <\/strong>Chest, Triceps, and Abs<\/li>\n\n\n\n<li><strong>Day 2:<\/strong> Back, Biceps, and Forearms<\/li>\n\n\n\n<li><strong>Day 3: <\/strong>Quads, Calves, &amp; Shoulders<\/li>\n\n\n\n<li><strong>Day 4: <\/strong>Chest Triceps, and Abs<\/li>\n\n\n\n<li><strong>Day 5:<\/strong> Back, Biceps, and Forearms<\/li>\n\n\n\n<li><strong>Day 6:<\/strong> Shoulders, Hamstrings, and Glutes<\/li>\n\n\n\n<li><strong>Day 7:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Chest, Triceps, and Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>3<\/td><td>12-14<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>4<\/td><td>12-16<\/td><\/tr><tr><td>Parallel Bar Dip<\/td><td>3<\/td><td>10-20<\/td><\/tr><tr><td>4A <a href=\"https:\/\/thefitnessphantom.com\/barbell-exercises-for-triceps#2_Barbell_Skullcrusher\" target=\"_blank\" rel=\"noreferrer noopener\">Skull Crusher<\/a><\/td><td>3<\/td><td>12-14<\/td><\/tr><tr><td>4B Cable Crunches<\/td><td>3<\/td><td>16-20<\/td><\/tr><tr><td>5A Triceps Pushdown<\/td><td>3<\/td><td>12-14<\/td><\/tr><tr><td>5B Hanging Knee Raises<\/td><td>3<\/td><td>16-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Back, Biceps, and Forearms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pull-Ups<\/td><td>3<\/td><td>6-12<\/td><\/tr><tr><td>Bent-Over Row<\/td><td>3<\/td><td>12-14<\/td><\/tr><tr><td>Single-arm Lat Pulldown<\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td>Single-arm Cable Rowing<\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td>Standing Barbell Curl<\/td><td>3<\/td><td>12-14<\/td><\/tr><tr><td>Hammer Curl<\/td><td>3<\/td><td>15\/arm<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-wrist-curls\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Wrist Curl<\/a><\/td><td>3<\/td><td>15\/arm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Quads, Calves, &amp; Shoulders<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>1A Alternating Front Raises<\/td><td>3<\/td><td>6-8\/side<\/td><\/tr><tr><td>1B Leg Extension<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>2A Machine Leg Press<\/td><td>3<\/td><td>12-16<\/td><\/tr><tr><td>2B One-arm Lateral Raises<\/td><td>3<\/td><td>10-12\/side<\/td><\/tr><tr><td>3A Hack Squat<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>3B Rear Delt Fly<\/td><td>3<\/td><td>12-14<\/td><\/tr><tr><td>4A Standing Calf Raises<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>4B Upright Row<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Chest, Triceps, and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td>Bent-over Cable Fly<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/weighted-push-ups\" target=\"_blank\" rel=\"noreferrer noopener\">Weighted Pushup<\/a><\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>5A Triceps Pushdown<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>5B Cable Crunches<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>6A 1-arm Overhead Extension<\/td><td>3<\/td><td>10\/arm<\/td><\/tr><tr><td>6B Cable Oblique Chop<\/td><td>3<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Back, Biceps, and Forearms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Deadlifts<\/td><td>5<\/td><td>6-8<\/td><\/tr><tr><td>Close Grip Lat Pulldown<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Seated Cable\/Machine Row<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Single-arm Dumbbell Row<\/td><td>2<\/td><td>8\/side<\/td><\/tr><tr><td>Incline Dumbbell Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Reverse Barbell Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Shoulders, Hamstrings, and Glutes<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Smith Machine Overhead Press<\/td><td>4<\/td><td>6-10<\/td><\/tr><tr><td>Seated FDL Raises<\/td><td>3<\/td><td>6-10<\/td><\/tr><tr><td>Barbell Shrug<\/td><td>3<\/td><td>6-10<\/td><\/tr><tr><td>Seated Leg Curls<\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td>Cable Pull Through<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Hip Thrust<\/td><td>4<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 7 &#8211; Rest\/Recovery Day<\/strong><\/h4>\n\n\n\n<p>Take a full body off to let your muscles recover completely from previous workouts. Then, repeat the same schedule in the following weeks.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Month 7 &#8211; Full Body Workout<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Monday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Bar Dips<\/td><td>Chest<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>Chin-ups<\/td><td>Biceps<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>Lateral Raises<\/td><td>Shoulder<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>T-Bar Row<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Calf Raises<\/td><td>Calves<\/td><td>4<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Tuesday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Push Press<\/td><td>Shoulder<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Standing Cable Fly<\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>Hamstrings<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Cable Crunches<\/td><td>Abdominals<\/td><td>3<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Thursday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Deadlift Off Blocks\/Rack Pulls<\/td><td>Full Body<\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>Chest<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Close Grip Lat Pulldown<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Cable Face Pull<\/td><td>Upper Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Concentration Curl<\/td><td>Biceps<\/td><td>3<\/td><td>10\/arm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Saturday<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>Legs<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>DB Lunges<\/td><td>Legs<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>Pull-ups<\/td><td>Back<\/td><td>3<\/td><td>6-12<\/td><\/tr><tr><td>KB Clean &amp; Press<\/td><td>Full Body<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Bar Pushdown<\/td><td>Triceps<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Reverse Barbell Curl<\/td><td>Forearms<\/td><td>3<\/td><td>12-14<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Month 8 &#8211; Combined Body Part Split<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1:<\/strong>&nbsp;Chest, Lateral Delt, and Triceps<\/li>\n\n\n\n<li><strong>Day 2:<\/strong>&nbsp;Quads, Calves, &amp; Abs<\/li>\n\n\n\n<li><strong>Day 3:<\/strong>&nbsp;Back, Rear Delt, &amp; Biceps<\/li>\n\n\n\n<li><strong>Day 4: <\/strong>OFF<\/li>\n\n\n\n<li><strong>Day 5:<\/strong>&nbsp;Chest, Hamstrings, Glutes, &amp; Oblique<\/li>\n\n\n\n<li><strong>Day 6:<\/strong>&nbsp;Back and Shoulder<\/li>\n\n\n\n<li><strong>Day 7:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Chest, Lateral Delt, &amp; Triceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>Incline Dumbbell Bench Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Parallel Bar Dips<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>One-arm Cable Lateral Raise<\/td><td>4<\/td><td>10\/arm<\/td><\/tr><tr><td>Rope Pushdown<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>1-arm Overhead Tricep Extension<\/td><td>2<\/td><td>10\/arm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Quads, Calves, and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Leg Press<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Leg Extension<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/10-minute-abs-workout\" target=\"_blank\" rel=\"noreferrer noopener\">10-min Abs Workout<\/a><\/td><td>\u2013<\/td><td>\u2013<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Back, Rear Delt, &amp; Biceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pullup<\/td><td>4<\/td><td>6-12<\/td><\/tr><tr><td>Straight-arm Cable Pullover<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Chest Supported DB Row<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Single-arm Dumbbell Row<\/td><td>4<\/td><td>10\/side<\/td><\/tr><tr><td>Reverse Cable Fly<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Barbell Bicep Curl<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Concentration Curl<\/td><td>3<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Chest, Hamstrings, Glutes, &amp; Oblique<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>1A Incline Bench Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>1B Seated Leg Curl<\/td><td>4<\/td><td>12-14<\/td><\/tr><tr><td>2A High to Low Cable Fly<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>2B Romanian Deadlift<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Hip Thrust<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/cable-machine-abs-workout#13_High_To_Low_Cable_wood_Chop\" target=\"_blank\" rel=\"noreferrer noopener\">Cable Wood Chop (H2L)<\/a><\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-landmine-core-exercises#2_Landmine_Oblique_Twist\" target=\"_blank\" rel=\"noreferrer noopener\">Landmine Oblique Twist<\/a><\/td><td>3<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Back and Shoulder<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Workout<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Smith Machine Overhead Press<\/td><td>4<\/td><td>12-14<\/td><\/tr><tr><td>Incline IYT Raises<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Close Grip Lat Pulldown<\/td><td>4<\/td><td>12-14<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=KDEl3AmZbVE\" target=\"_blank\" rel=\"noreferrer noopener\">T-Bar Row<\/a><\/td><td>4<\/td><td>12-14<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-dumbbell-trapezius-exercises#7_Dumbbell_Shrugs\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Shrug<\/a><\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Low Back Extension<\/td><td>3<\/td><td>12-16<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Month 9 &#8211; Upper Lower Split<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1:<\/strong> Chest and Triceps<\/li>\n\n\n\n<li><strong>Day 2:<\/strong> Back, Biceps, and Rear Delts<\/li>\n\n\n\n<li><strong>Day 3: <\/strong>Legs Workout<\/li>\n\n\n\n<li><strong>Day 4:<\/strong> Chest and Triceps<\/li>\n\n\n\n<li><strong>Day 5:<\/strong> Back, Biceps, and Rear Delts<\/li>\n\n\n\n<li><strong>Day 6:<\/strong> Legs Workout<\/li>\n\n\n\n<li><strong>Day 7: <\/strong>OFF<\/li>\n\n\n\n<li><strong>Repeat<\/strong><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Chest and Triceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Bench Press<\/td><td>3-4<\/td><td>6-8<\/td><\/tr><tr><td>Singe-arm Cable Chest Press<\/td><td>3-4<\/td><td>6-8<\/td><\/tr><tr><td>Parallel Bar Dips<\/td><td>3-4<\/td><td>8-12<\/td><\/tr><tr><td>Kaz Press<\/td><td>3-4<\/td><td>8-12<\/td><\/tr><tr><td>Cable Overhead Triceps Extension<\/td><td>2-3<\/td><td>8-12<\/td><\/tr><tr><td>One-arm Crossbody Cable Pressdown<\/td><td>2-3<\/td><td>8-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Back, Biceps, and Rear Delts<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Single-arm Cable Rows (Middle Lats)<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>One-arm Cable Rows (Lower Lats)<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Incline Chest Supported DB Row<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Incline Rear Delt Dumbbell Row<\/td><td>2<\/td><td>8-15<\/td><\/tr><tr><td>Cable Reverse Fly<\/td><td>3<\/td><td>8-15<\/td><\/tr><tr><td>Neutral Grip Cable Shrug<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Plate Curl w\/dropset<\/td><td>2<\/td><td>8-10<\/td><\/tr><tr><td>Single-arm Dumbbell Curl<\/td><td>2<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Legs Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Hack Squat<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>2A Leg Extension<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>2B Sissy Squat<\/td><td>3<\/td><td>Max<\/td><\/tr><tr><td>Split Stance DB RDL<\/td><td>3<\/td><td>8-10\/leg<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>3<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Chest and Triceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Smith Machine Incline Bench Press<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Singe-arm Cable Chest Press<\/td><td>3<\/td><td>8\/arm<\/td><\/tr><tr><td>Flat Dumbbell Bench Press<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Dumbbell Skull Crusher<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Cross Cable Triceps Extension<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Back, Biceps, and Rear Delts<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>1A Incline DB Row<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>1B Incline DB Shrug<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Medium Hammer Grip Pulldown<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Straight-arm Cable Pulldown<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Single-arm Rear Delt Fly<\/td><td>2<\/td><td>10-12<\/td><\/tr><tr><td>EZ Bar Cable Curl<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>1-arm Crossbody Hammer Curl<\/td><td>2<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Legs Workout<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Stiff Leg Deadlift<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Split Squats<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td>4A Leg Extension<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>4B Sissy Squat<\/td><td>3<\/td><td>Max<\/td><\/tr><tr><td>5A Standing Calf Raises<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>5B <a href=\"https:\/\/youtu.be\/MuUJ4l1I_g4\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=MuUJ4l1I_g4\" rel=\"noreferrer noopener\">Cable Face Away Crunch<\/a><\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Month 10 &#8211; Push Pull Leg Split<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1:<\/strong> Push Workout<\/li>\n\n\n\n<li><strong>Day 2:<\/strong> Pull Workout<\/li>\n\n\n\n<li><strong>Day 3: <\/strong>Legs and Abs<\/li>\n\n\n\n<li><strong>Day 4:<\/strong> Push Workout<\/li>\n\n\n\n<li><strong>Day 5:<\/strong> Pull Workout<\/li>\n\n\n\n<li><strong>Day 6: <\/strong>Legs and Abs<\/li>\n\n\n\n<li><strong>Day 7:<\/strong> REST<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Push Workout (Strength)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Push Exercises<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>Chest<\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td>Incline DB Press<\/td><td>Chest<\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td>Military Press<\/td><td>Shoulder<\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td>Weighted Bar Dips<\/td><td>Upper Body<\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td>Triceps Pushdown<\/td><td>Triceps<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Pull Workout (Strength)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Pull Exercises<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Bent-Over Barbell Row<\/td><td>Back<\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td>Weighted Pullups<\/td><td>Back<\/td><td>4<\/td><td>4-8<\/td><\/tr><tr><td>Lat Pulldown<\/td><td>Back<\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td>Seated Machine Row<\/td><td>Back<\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td>Barbell Curl<\/td><td>Biceps<\/td><td>3<\/td><td>6-8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Leg and Abs (Strength)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>Quads<\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td>Leg Press<\/td><td>Quads<\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td>Smith Machine Lunges<\/td><td>Legs<\/td><td>3<\/td><td>6\/leg<\/td><\/tr><tr><td>Hip Thrust<\/td><td>Glutes<\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Hanging Knee Raise<\/td><td>Abs<\/td><td>3<\/td><td>10-20<\/td><\/tr><tr><td>H2L Cable Chop<\/td><td>Oblique<\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td>Forearm Plank<\/td><td>Core<\/td><td>3<\/td><td>1-minute<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Push Workout (Hypertrophy)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Push Exercises<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Pec Deck Fly<\/td><td>Chest<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Bent-over Cable Fly<\/td><td>Chest<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>DB Overhead Press<\/td><td>Shoulder<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-fdl-raises\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell FDL Raises<\/a><\/td><td>Shoulder<\/td><td>3<\/td><td>6-8<\/td><\/tr><tr><td><strong>1-arm Overhead Extension<\/strong><\/td><td>Triceps<\/td><td>3<\/td><td>12\/arm<\/td><\/tr><tr><td>1-arm Crossbody Pushdown<\/td><td>Triceps<\/td><td>3<\/td><td>12\/arm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Pull Workout (Hypertrophy)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Pull Exercises<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pullups<\/td><td>Back<\/td><td>3<\/td><td>6-12<\/td><\/tr><tr><td>Close Grip Pulldown<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Chest Supported T-Row<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Machine\/Cable Lat Pullover<\/td><td>Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Face Pull<\/td><td>Upper Back<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Upright Row\/Shrug<\/td><td>Trapezius<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Preacher Curl<\/td><td>Biceps<\/td><td>3<\/td><td>12-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Leg and Abs (Hypertrophy)<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Target Muscles<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Extension<\/td><td>Quads<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Leg Curl<\/td><td>Hamstrings<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Bulgarian Split Squat<\/td><td>Lower Body<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>Low Back Extension<\/td><td>Posterior Chain<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>5A Cable Crunches<\/td><td>Abs<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>5B Knee Raises<\/td><td>Abs<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Ab Wheel Rollout<\/td><td>Abs<\/td><td>3<\/td><td>6-8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Month 11 &#8211; Single Muscle Group Split<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1:<\/strong> Chest<\/li>\n\n\n\n<li><strong>Day 2:<\/strong> Legs<\/li>\n\n\n\n<li><strong>Day 3: <\/strong>Back<\/li>\n\n\n\n<li><strong>Day 4:<\/strong> Shoulder<\/li>\n\n\n\n<li><strong>Day 5:<\/strong> Biceps &amp; Abs<\/li>\n\n\n\n<li><strong>Day 6:<\/strong> Triceps &amp; Abs<\/li>\n\n\n\n<li><strong>Day 7:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Chest<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>3-4<\/td><td>10-15<\/td><\/tr><tr><td>Incline DB Bench Press<\/td><td>3-4<\/td><td>10-15<\/td><\/tr><tr><td>Seated Peck Fly<\/td><td>3-4<\/td><td>10-15<\/td><\/tr><tr><td>Bent-Over Cable Fly<\/td><td>3-4<\/td><td>10-15<\/td><\/tr><tr><td>Parallel Bar Dips<\/td><td>3-4<\/td><td>10-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Legs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Leg Press<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Leg Extension<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Smith Machine Lunges<\/td><td>2<\/td><td>10\/leg<\/td><\/tr><tr><td>Leg Curl<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Calf Raises<\/td><td>4<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pullups<\/td><td>4<\/td><td>6-12<\/td><\/tr><tr><td>Front Lat Pulldown<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Seated Cable Rowing<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Bent-over Barbell Row<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Single-arm DB Row<\/td><td>3<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Triceps &amp; Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Triangle Pushups<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Skull Crusher<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Bar&nbsp;Pushdown<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/one-dumbbell-exercises-for-arms#7_Single-arm_Dumbbell_Overhead_Tricep_Extension\" target=\"_blank\" rel=\"noreferrer noopener\">One-arm Overhead Extension<\/a><\/td><td>3<\/td><td>10\/arm<\/td><\/tr><tr><td>Cable Triceps Kickback<\/td><td>3<\/td><td>10\/arm<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>Cable Crunches<\/td><td>3<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Shoulder<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Military Press<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>One-arm Lateral Raises<\/td><td>4<\/td><td>12\/side<\/td><\/tr><tr><td>Rear Delt Row<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>DB\/Barbell Shrug<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Biceps &amp; Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Chin-ups<\/td><td>3<\/td><td>8-12<\/td><\/tr><tr><td>Preacher Curl<\/td><td>3<\/td><td>12-14<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-bicep-exercises#5_Incline_Alternated_Dumbbell_Bicep_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Incline Dumbbell Curl<\/a><\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Single-arm Cable Curl<\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-bicep-exercises#6_Alternate_Dumbbell_Hammer_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Hammer Curl<\/a><\/td><td>3<\/td><td>12-14<\/td><\/tr><tr><td>High to Low Cable Chop<\/td><td>3<\/td><td>15\/side<\/td><\/tr><tr><td>Ab Wheel Rollout<\/td><td>3<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Month 12 &#8211; Hybrid Training<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1:<\/strong> Chest, Triceps, &amp; Quads<\/li>\n\n\n\n<li><strong>Day 2:<\/strong> Back, Biceps, &amp; Calves<\/li>\n\n\n\n<li><strong>Day 3:<\/strong> Delts, Abs, &amp; Hamstrings<\/li>\n\n\n\n<li><strong>Day 4:<\/strong> Chest, Quads, &amp; Calves<\/li>\n\n\n\n<li><strong>Day 5: OFF<\/strong><\/li>\n\n\n\n<li><strong>Day 6:<\/strong> Back, Shoulder, &amp; Abs<\/li>\n\n\n\n<li><strong>Day 7: OFF<\/strong><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; Chest, Triceps, and Quads<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>1A Incline Machine Chest Press<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>1B Leg Extension<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Flat Dumbbell Bench Press<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>3A Leg Machine Press<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>3B Seated Pec Deck Fly<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>4A Hack Squat<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>4B Triceps Pressdown<\/td><td>3<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; Back, Biceps, and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups (warm-up)<\/td><td>4<\/td><td>4-10<\/td><\/tr><tr><td>Lat Pulldown (Prone Grip)<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Bent-over Barbell Row<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Single-arm Cable Row<\/td><td>4<\/td><td>6-8\/side<\/td><\/tr><tr><td>5A Standing Calf Raises<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>5B Straight Bar Curl<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>6A Seated Calf Raises<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>6B EZ Bar Preacher Curl<\/td><td>3<\/td><td>10-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; Delts, Abs, and Hamstrings<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Seated Overhead Dumbbell Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Single-arm Cable Lateral Raises<\/td><td>4<\/td><td>10\/side<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>4A Dumbbell Romanian Deadlift<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>4B Hanging Legs\/Knee Raises<\/td><td>4<\/td><td>10-20<\/td><\/tr><tr><td>5A Seated Leg Curl<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>5B Half Kneeling Cable Crunches<\/td><td>4<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; Chest, Quads, and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>5<\/td><td>8-10<\/td><\/tr><tr><td>Stationary Front Lunges<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>Flat Bench Press<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Bent-over Cable Fly<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; Back, Shoulder, and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Chin-ups<\/td><td>3<\/td><td>6-12<\/td><\/tr><tr><td>Military Press<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Close Grip Pulldown<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>One-arm DB Row<\/td><td>4<\/td><td>6-8\/side<\/td><\/tr><tr><td>Chest Supported Row (Prone Grip)<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Cable Crunches + Knee\/Leg Raises<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>High to Low Cable Chop<\/td><td>3<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently Asked Questions<\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Who Can Follow this 12-month Plan?<\/strong><\/h4>\n\n\n\n<p>This program is for everyone who wants to build muscle and strength, irrespective of fitness level.<\/p>\n\n\n\n<p>However, there will be some challenging exercises and a higher number of sets that you can adjust to your needs to make it fit for you.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Can You Modify the Workout Routine If You Miss Days?<\/strong><\/h4>\n\n\n\n<p>Yes, this training plan is flexible. If you miss a day or a week, simply adjust the schedule without rushing to catch up. Consistency over time is more important than perfection.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Can This Plan Help Increase Fat Loss?<\/strong><\/h4>\n\n\n\n<p>Achieving weight loss effectively relies on a combination of a balanced diet and regular exercise.<\/p>\n\n\n\n<p>A well-crafted 12-month workout routine can help in burning calories, strengthening muscles and joints, and shaping your body.<\/p>\n\n\n\n<p>However, diet should be your primary preference when it comes to weight loss. Eating fewer calories than your body burns over a period can help you reduce your body fat.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Can You Combine This Routine with Other Activities?<\/strong><\/h4>\n\n\n\n<p>Yes, I recommend adding activities such as yoga, running, soccer, or swimming to build a functional and resilient body.<\/p>\n\n\n\n<p>For example, you can do low-impact cardio, swimming, or yoga in the morning and soccer or other sports in the evening on your off day (except the next day after leg training).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>How to Utilize This Program for Maximum Results?<\/strong><\/h4>\n\n\n\n<p><strong>1. Consistency: <\/strong>You should always prioritize your training if you want to improve your fitness and shape your body. Going to the gym at least three days weekly should be your goal because consistent training is the only way to achieve desirable results over time.<\/p>\n\n\n\n<p><strong>2. Progressive Overload:<\/strong> Increase the load or the number of sets over the weeks to force your muscles to work harder each week. For example, try to lift 5-10% heavier weight every week for three weeks, then deload in the fourth week and repeat this pattern till you can no longer increase weight. This progressively increasing load will help you develop your strength and size in the long run.<\/p>\n\n\n\n<p><strong>3. Recovery:<\/strong> Aim to get 6-8 hours of sound sleep every day and consume a balanced diet for optimal muscle recovery. Additionally, taking a cold bath, massage, and sauna can also speed up muscle healing.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Final Thoughts<\/strong><\/h2>\n\n\n\n<p>Building an aesthetic body and getting stronger is the goal of many fitness enthusiasts. However, it requires consistent training, a balanced diet, and an active lifestyle.<\/p>\n\n\n\n<p>You can save the above 12-month workout program to train in an organized way and improve your fitness.<\/p>\n\n\n\n<p>For diet, you should aim to consume a good combination of proteins, carbs, fats, and micronutrients. I recommend checking this <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4033492\/\" data-type=\"link\" data-id=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4033492\/\" target=\"_blank\" rel=\"noreferrer noopener\">free resource<\/a> on the National Institute of Health website that will help you design a muscle-building meal plan.<\/p>\n\n\n\n<p>If you lift weights consistently and eat good food, you&#8217;ll see decent results over time.<\/p>\n\n\n\n<p>Post your query regarding this program in the comment box or <a href=\"https:\/\/thefitnessphantom.com\/contact\" data-type=\"page\" data-id=\"11528\">contact me<\/a> through email or social media channels.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-text-align-center\"><strong>Download The Free PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file aligncenter\"><a id=\"wp-block-file--media-87b92d0c-9da7-421c-95a2-9c656969b187\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/01\/365-Day-Muscle-Building-Program.pdf\">365-Day Muscle Building Program<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2025\/01\/365-Day-Muscle-Building-Program.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-87b92d0c-9da7-421c-95a2-9c656969b187\" download>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;ve decided to get strong and aesthetic and are looking for a comprehensive and easy-to-follow gym workout program, then this blog is for you. In this article, I&#8217;ve published an ultimate, easy-to-follow, and effective 12-month workout plan to build a strong body. This one-year-long program involves multiple training splits, including push-pull-legs, upper-lower, and muscle-group &#8230; <a title=\"12-Month Workout Plan to Build an Aesthetic Body (Free PDF)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/12-month-workout-plan-with-free-pdf\" aria-label=\"Read more about 12-Month Workout Plan to Build an Aesthetic Body (Free PDF)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":27769,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,471],"tags":[460,503,381],"class_list":["post-27674","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-muscle-building","tag-gym-workout","tag-strength-training","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27674","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=27674"}],"version-history":[{"count":30,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27674\/revisions"}],"predecessor-version":[{"id":27777,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27674\/revisions\/27777"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/27769"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=27674"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=27674"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=27674"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}