6-DAYS A WEEK

Day 1

• Chest 

• dumbbell bench press — 4 sets, 12 reps

• incline dumbell press — 3 sets, 10 reps

• peck deck — 3 sets, 10 reps

• Triceps

• bar pushdowns — 3 sets, 8-12 reps

• overhead dumbbell extension — 3 sets, 10-12 reps

• close-grip pushups — 2 sets, 12-20 reps

• Abs

• decline crunch — 3 sets, 20 reps

• captain knee raises — 2 sets, 12 reps (slow, strict)

• captain leg raises — 2 sets, 6-10 reps (perfect form)

Day 2

• Hamstrings [seated leg curl machine — 3 sets, 15 reps (moderate weight, higher reps)]

• Quadriceps [leg extensions(quadriceps) — 3 sets, 15 reps (moderate weight, higher reps)]

• Glutes

• hack squat machine — 4 sets, 6–10 reps

• leg press — 3 sets, 10-15 reps  [light weight, high reps]

• Calves

• standing machine calf raises — 3 sets, 12–20 reps

• donkey calf raises — 2 sets, 15–25 reps

Day 3

• Back

• pullups — 2 sets to failure

• neutral grip pulldowns — 3 sets, 10 reps

• seated rows — 3 sets, 11 reps

• dumbbell shrugs — 2 sets, 13 reps

• [optional: hyperextensions #lowerback — 2 sets, 12 reps (use light weight)]

• Shoulders

• side lateral butterflies — 3 sets, 12 reps

• rear delt fly machine — 3 sets, 15 reps

• face pulls — 3 sets, 12 reps

• Biceps

• EZ bar curl — 3 sets, 12 reps

• incline dumbbell curl — 3 sets, 12 reps

• hammer dumbbell curl — 3 sets, 12 reps
  

Day 4: rest

Day 5

• Chest 

• dumbbell bench press — 4 sets, 12 reps

• incline dumbbell press — 3 sets, 10 reps

• peck deck — 3 sets, 10 reps

• Triceps

• bar pushdowns — 3 sets, 12–15 reps

• overhead dumbbell extensions — 3 sets, 12–15 reps

• close-grip pushups — 2 sets, 12-20 reps

• Abs

• decline crunch — 3 sets, 20 reps

• captain knee raises — 2 sets, 12 reps (slow, strict)

• captain leg raises — 2 sets, 6-10 reps (perfect form)

Day 6

• Hamstrings [seated leg curl machine — 3 sets, 15 reps (moderate weight, higher reps)]

• Quadriceps [leg extensions(quadriceps) — 3 sets, 15 reps (moderate weight, higher reps)]

• Glutes

• hack squat machine — 4 sets, 6–10 reps

• leg press — 3 sets, 10-15 reps  [light weight, high reps]

• Calves

• standing machine calf raises — 3 sets, 12–20 reps

• donkey calf raises — 2 sets, 15–25 reps

Day 7

• Back

• pullups — 2 sets to failure

• neutral grip pulldowns — 3 sets, 10 reps

• seated rows — 3 sets, 11 reps

• dumbbell shrugs — 2 sets, 13 reps

• [optional: hyperextensions #lowerback — 2 sets, 12 reps (use light weight)]

• Shoulders

• side lateral butterflies — 3 sets, 12 reps

• rear delt fly machine — 3 sets, 15 reps

• face pulls — 3 sets, 12 reps

• Biceps

• EZ bar curl — 3 sets, 12 reps

• incline dumbbell curl — 3 sets, 12 reps

• hammer dumbbell curl — 3 sets, 12 reps

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Eating is key........ 70% of it is eating ......... 4,000 - 6,000 calories a day...........

It takes 8 months of consistency (eating | working out) for results.....it goes by fast..

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5-DAYS A WEEK

Day 1: Chest 

Day 2: Back 

Day 3: rest

Day 4: Legs

Day 5: Shoulders

Day 6: Arms & Abs

Day 7: rest

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3-DAYS A WEEK

Day 1: chest | shoulders | triceps | calves

Day 2: rest

Day 3: hamstrings| quadriceps | glutes

Day 4: rest

Day 5: back | biceps | abdominals | calves

Day 6: rest

Day 7: rest

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It's always best to train your bigger muscles first before working out the smaller muscles.

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This is the #1 mistake people make -- they do the workouts, but don’t increase:

• reps

• weight

• sets

• tempo

..every week.

Solution: Write down exact reps and weights each session.

This alone can DOUBLE your muscle growth rate.

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I asked: 5-days a week regiment, or the 3-days a week regiment?

ChatGPT: The BEST plan is the 5-DAY SPLIT.

for BALANCE + LONG-TERM sustainability: → 5-DAY SPLIT

for FASTEST results (size + aesthetics) but too high volume for most ppl (must recover well, sleep 8 hrs): → 6-DAY SPLIT

 for BUSY schedule or low energy levels (works but slower results): → 3-DAY SPLIT

Nabil: i would try each and pick the best for you.

Masri: I'd say 4-5 days a week, and always listen to your body. What works for me doesn't necessarily apply to you.

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