There is no real mystery on how to build muscle. We want to focus on getting stronger in the different exercises and allow maximum rest during the week. This routine consists of 3 different workouts, two of those workouts are focused on training the major muscle groups, Legs, Chest and Back. The other workout is for the auxiliary muscles (we don't want to neglect them, but they are not critical in building strength and muscle.
Make sure you track this routine using the Fitofy App, because TRACKING IS EVERYTHING.
The Workouts
Barbell Bench Press
2 Sets
Incline Barbell Press
2 Sets
Parallel Bar Dips
2 Sets
Next Up: Back
Hammer Rows
2 Sets
Under Grip Pullups
2 Sets
Wide Grip Chins (Each set to failure)
2 Sets
Next Up: Legs
Barbell Squats
2 Sets
Dumbbell Lunges
2 Sets
Leg Curls
2 Sets
Overhead Presses
2 Sets
Upright Rows
2 Sets
Side Laterals
2 Sets
Next Up... Biceps
Barbell Curls (Each set to failure)
2 Sets
Dumbbell Curls
2 Sets
Cable Curls
2 Sets
Next Up... Triceps
Close Grip Bench Press
2 Sets
Tricep Pushdowns
2 Sets
Bench Dips
2 Sets
Flat Dumbbell Press
3 Sets
Flat Dumbbell Flyes
3 Sets
Next Up... Back
Wide Grip Pulldowns
3 Sets
Close Grip Pulldowns
3 Sets
Next Up... Legs
Barbell Squats
3 Sets
Stiff Leg Deadlifts
3 Sets
Schedule