Workout Summary
| Main Goal |
Build Muscle |
| Workout Type |
Split |
| Training Level |
Intermediate |
| Program Duration |
8 weeks |
| Days Per Week |
6 |
| Time Per Workout |
60-90 minutes |
| Equipment Required |
Barbell, Dumbbells, Machines |
| Target Gender |
Male & Female |
| Recommended Supps |
Protein Powder, Creatine, BCAAs |
| Workout PDF |
Download Workout |
Workout Description
This workout plan is designed to help you build muscle by using the best weekly split routine. Follow this program for 8 weeks to see maximum muscle gains.
The Best Weekly Split to Get Jacked
This workout plan includes six days of training per week with a combination of strength training and cardio. Each day targets specific muscle groups to ensure balanced muscle development.
Day 1: Shoulders & Triceps + Steady State Cardio
Shoulders
| Exercise |
Sets |
Reps |
| Seated DB Shoulder Press |
4 |
10-12 |
| Side Lateral Raise |
4 |
12-15 |
| Front Raise |
4 |
12-15 |
| Rear Delt Fly |
4 |
12-15 |
| Upright Row |
4 |
12-15 |
Triceps
| Exercise |
Sets |
Reps |
| Tricep Dips |
4 |
10-12 |
| Tricep Pushdown |
4 |
12-15 |
| Overhead Tricep Extension |
4 |
12-15 |
Cardio
| Exercise |
Sets |
Reps |
| Steady State Cardio |
1 |
20-30 minutes |
Day 2: HIIT Cardio
Cardio
| Exercise |
Sets |
Reps |
| Sprints |
8 |
30 seconds on, 1 minute off |
Day 3: Back + Abs + Steady State Cardio
Back
| Exercise |
Sets |
Reps |
| Pull-Ups |
4 |
10-12 |
| Bent Over Row |
4 |
12-15 |
| Lat Pulldown |
4 |
12-15 |
| Seated Row |
4 |
12-15 |
| Deadlift |
4 |
10-12 |
Abs
| Exercise |
Sets |
Reps |
| Leg Raises |
4 |
12-15 |
| Planks |
4 |
1 minute |
Cardio
| Exercise |
Sets |
Reps |
| Steady State Cardio |
1 |
20-30 minutes |
Day 4: Chest + Biceps + Steady State Cardio
Chest
| Exercise |
Sets |
Reps |
| Flat Bench Press |
4 |
10-12 |
| Incline Bench Press |
4 |
10-12 |
| Decline Bench Press |
4 |
10-12 |
| Cable Crossovers |
4 |
12-15 |
| Chest Dips |
4 |
10-12 |
Biceps
| Exercise |
Sets |
Reps |
| Barbell Curls |
4 |
12-15 |
| Hammer Curls |
4 |
12-15 |
| Preacher Curls |
4 |
12-15 |
Cardio
| Exercise |
Sets |
Reps |
| Steady State Cardio |
1 |
20-30 minutes |
Day 5: HIIT Cardio
Cardio
| Exercise |
Sets |
Reps |
| Sprints |
8 |
30 seconds on, 1 minute off |
Day 6: Leg Day
Legs
| Exercise |
Sets |
Reps |
| Squats |
4 |
10-12 |
| Leg Press |
4 |
10-12 |
| Leg Extensions |
4 |
12-15 |
| Hamstring Curls |
4 |
12-15 |
| Calf Raises |
4 |
15-20 |
Cardio
| Exercise |
Sets |
Reps |
| Steady State Cardio |
1 |
20-30 minutes |
Wrap Up
This workout plan is designed to help you build muscle using the best weekly split routine. Stay consistent and focus on progressive overload to see the best results. If you have any questions or need further assistance, feel free to leave a comment below.
