Split training divides your workouts by muscle groups, allowing you to focus intensely on specific areas each day. This approach is popular among bodybuilders and those aiming to sculpt their physique.

Structure:

• Frequency: 4-6 days per week.
• Exercises: Each day targets a specific muscle group or group combination (e.g., chest and triceps, back and biceps).
• Progression: Increases in volume and intensity over time.

Benefits:

• Allows for targeted muscle growth.
• Provides sufficient recovery time for each muscle group.
• Ideal for advanced lifters who can dedicate more time to training.

Ideal For:

• Bodybuilders and physique-focused athletes.
• Gym enthusiasts who enjoy high-volume training.

Example Workout Split:

Day	Muscle Group
Monday	Chest & Triceps
Tuesday	Back & Biceps
Wednesday	Legs
Thursday	Shoulders
Friday	Arms & Abs

Chest & Triceps Workout Plan

Warm-Up

• Dynamic Stretches: Arm circles, chest openers (5 minutes)
• Light Push-Ups: 2 sets of 10 reps
• Incline Bench Press (lightweight): 1-2 warm-up sets, 12-15 reps

Stretching before starting a workout helps warm up the muscles, increase flexibility, and protect against sudden strains. Skipping stretching can leave your muscles and joints unprepared, significantly increasing the risk of injuries. Muscle tears, sprains, and other sports injuries can be prevented by taking just a few minutes to stretch beforehand. Remember, properly preparing your body not only enhances performance but also keeps you safe from potential injuries! Here are 10 Essential Stretching Exercises to Minimize Injury Risk and Enhance Flexibility

Workout Plan

Chest Focus

1. Flat Barbell Bench Press
   • Sets: 4
   • Reps: 6-8
   • Rest: 90 seconds
   • Notes: Keep your form strict; use a spotter for heavier sets.
2. Incline Dumbbell Press
   • Sets: 3
   • Reps: 10-12
   • Rest: 60-90 seconds
   • Notes: Focus on full range of motion to target the upper chest.
3. Chest Fly (Cable or Dumbbell)
   • Sets: 3
   • Reps: 12-15
   • Rest: 60 seconds
   • Notes: Squeeze your chest at the top for better activation.
4. Push-Ups (Chest Focus)
   • Sets: 3
   • Reps: Until failure
   • Rest: 60 seconds
   • Notes: Keep a controlled tempo; elevate your feet for added difficulty.

Triceps Focus

5. Overhead Triceps Extension (Dumbbell or EZ Bar)
   • Sets: 3
   • Reps: 10-12
   • Rest: 60 seconds
   • Notes: Maintain a full range of motion to stretch and contract the triceps fully.
6. Tricep Dips
   • Sets: 3
   • Reps: 8-12
   • Rest: 60 seconds
   • Notes: Add weight if bodyweight is too easy.

Cooldown

• Chest Stretch: Hold each stretch for 20-30 seconds.
• Triceps Stretch: Overhead triceps stretch, 20-30 seconds per arm.

Back & Biceps Workout Plan

Warm-Up

• Dynamic Stretches: Arm swings, shoulder rolls, and light band pull-aparts (5 minutes).
• Pull-Ups (Bodyweight): 2 sets of 8-10 reps.
• Light Deadlifts: 1-2 warm-up sets, 12-15 reps.

Workout Plan

Back Focus

1. Pull-Ups or Lat Pulldowns
   • Sets: 4
   • Reps: 8-12
   • Rest: 90 seconds
   • Notes: Use a wide grip to target the lats. Add weight for pull-ups if possible.
2. Barbell Rows
   • Sets: 3
   • Reps: 8-10
   • Rest: 90 seconds
   • Notes: Maintain a neutral spine and pull the bar toward your lower chest.
3. Seated Cable Rows
   • Sets: 3
   • Reps: 10-12
   • Rest: 60-90 seconds
   • Notes: Squeeze your shoulder blades together at the peak of each rep.
4. Face Pulls (Cable or Bands)
   • Sets: 3
   • Reps: 12-15
   • Rest: 60 seconds
   • Notes: Focus on controlling the movement to strengthen the rear delts and upper back.
5. Deadlifts
   • Sets: 4
   • Reps: 5-6
   • Rest: 2 minutes
   • Notes: Keep your back straight and engage your core throughout the lift.

Biceps Focus

6. Barbell Curls
   • Sets: 3
   • Reps: 8-10
   • Rest: 60-90 seconds
   • Notes: Keep your elbows tucked and avoid swinging the bar.
7. Incline Dumbbell Curls
   • Sets: 3
   • Reps: 10-12
   • Rest: 60 seconds
   • Notes: Use a slow, controlled tempo to maximize the stretch and contraction.

Cooldown

• Back Stretch: Cat-cow stretch, 30 seconds each position.
• Biceps Stretch: Hold a straight arm behind you against a wall, 20-30 seconds per arm.
• Light Cardio: 5-10 minutes of low-intensity cardio (optional).

Leg Workout Plan

Warm-Up

1. Dynamic Stretches (5-7 minutes):
   • Bodyweight squats: 2 sets of 12 reps
   • Leg swings: 10 reps per leg (front-to-back and side-to-side)
   • Walking lunges: 10 reps per leg
2. Lightweight Squats: 1-2 sets of 12-15 reps to activate muscles.

Workout Plan

Compound Movements

1. Barbell Squats
   • Sets: 4
   • Reps: 6-8
   • Rest: 2 minutes
   • Notes: Focus on depth and form. Keep your chest up and core tight.
2. Romanian Deadlifts (RDL)
   • Sets: 3
   • Reps: 8-10
   • Rest: 90 seconds
   • Notes: Target the hamstrings by maintaining a slight bend in the knees and hinging at the hips.

Isolation Movements

4. Leg Curls (Machine or Stability Ball)
   • Sets: 3
   • Reps: 12-15
   • Rest: 60 seconds
   • Notes: Focus on controlling the movement and squeezing your hamstrings at the top.
5. Walking Lunges
   • Sets: 3
   • Reps: 10-12 steps per leg
   • Rest: 60 seconds
   • Notes: Use dumbbells or a barbell for additional resistance.

Calf Movement

7. Standing Calf Raises
   • Sets: 4
   • Reps: 15-20
   • Rest: 30 seconds
   • Notes: Perform with a full range of motion and pause at the top for a second.

Cooldown

1. Static Stretching: Hold each stretch for 20-30 seconds.
   • Quad stretch: Pull one ankle to your glutes while balancing on the other leg.
   • Hamstring stretch: Reach for your toes while sitting on the ground.
   • Glute stretch: Cross one leg over the other and pull your knee towards your chest.
2. Foam Rolling: Spend 1-2 minutes per muscle group to reduce soreness.

Shoulder Workout Plan

Warm-Up

1. Dynamic Stretches (5-7 minutes):
   • Arm circles (forward and backward): 10 reps each direction
   • Shoulder dislocations with a resistance band: 12 reps
   • Light dumbbell lateral raises: 2 sets of 12-15 reps with light weights
2. Overhead Press Warm-Up Sets:
   • 2 light sets of 10-12 reps to prepare for heavier lifting.

Workout Plan

Compound Movements

1. Overhead Barbell Press (Military Press)
   • Sets: 4
   • Reps: 6-8
   • Rest: 2 minutes
   • Notes: Engage your core and avoid leaning backward. Perform seated or standing based on preference.
2. Arnold Press
   • Sets: 3
   • Reps: 10-12
   • Rest: 90 seconds
   • Notes: Rotate your wrists during the lift to target the front delts.

Isolation Movements

4. Lateral Raises
   • Sets: 4
   • Reps: 12-15
   • Rest: 60 seconds
   • Notes: Keep the movement controlled. Don’t use momentum to lift the dumbbells.
5. Rear Delt Flyes (Dumbbells or Machine)
   • Sets: 3
   • Reps: 12-15
   • Rest: 60 seconds
   • Notes: Hinge at the hips and keep your back flat to target the rear delts effectively.
6. Front Dumbbell Raises
   • Sets: 3
   • Reps: 10-12
   • Rest: 60 seconds
   • Notes: Lift one arm at a time or both together for variety.

Cooldown

1. Static Stretching: Hold each stretch for 20-30 seconds.
   • Across-the-chest stretch: Pull one arm across your chest.
   • Shoulder roll: Roll shoulders forward and backward for relaxation.
   • Child’s Pose: Stretch your shoulders and back.
2. Foam Rolling: Focus on the upper back and shoulders for 1-2 minutes.

In my workout I’m doing shoulder workout only ;

• Overhead Barbell Press (Military Press)
• Lateral Raises
• Rear Delt Flyes (Dumbbells or Machine)

I think these are enough for shoulder but if you want more exercises you can do all plan.

Arm and Abs Workout Plan

Warm-Up

1. Dynamic Stretches (5-7 minutes):
   • Arm swings: 10 reps forward and backward
   • Resistance band bicep curls: 2 sets of 15 reps
   • Plank hold: 30 seconds to activate your core
2. Warm-Up Sets: Perform 1-2 light sets of bicep curls and tricep extensions.

Arm Workout

Biceps

1. Barbell Bicep Curls
   • Sets: 4
   • Reps: 8-10
   • Rest: 90 seconds
   • Notes: Keep your elbows tucked and avoid swinging the barbell.
2. Incline Dumbbell Curls
   • Sets: 3
   • Reps: 10-12
   • Rest: 60 seconds
   • Notes: Sit on an incline bench to target the long head of the biceps.
3. Hammer Curls
   • Sets: 3
   • Reps: 10-12
   • Rest: 60 seconds
   • Notes: Focus on squeezing your forearms and biceps at the top of each rep.

Triceps

4. Close-Grip Bench Press
   • Sets: 4
   • Reps: 8-10
   • Rest: 2 minutes
   • Notes: Keep your hands just inside shoulder-width for maximum triceps engagement.
5. Overhead Tricep Extension (Dumbbell or Cable)
   • Sets: 3
   • Reps: 10-12
   • Rest: 90 seconds
   • Notes: Keep your elbows stationary and focus on full range of motion.
6. Tricep Dips (Parallel Bars or Bench)
   • Sets: 3
   • Reps: 12-15
   • Rest: 60 seconds
   • Notes: Ensure your shoulders stay down and avoid locking your elbows.

Forearms (Optional)

7. Wrist Curls
   • Sets: 3
   • Reps: 15-20
   • Rest: 60 seconds
   • Notes: Use a barbell or dumbbells to strengthen the forearms.

Abs Workout

Upper Abs

1. Crunches
   • Sets: 3
   • Reps: 15-20
   • Rest: 30 seconds
   • Notes: Focus on squeezing your abs as you lift your upper body.
2. Cable Crunches
   • Sets: 3
   • Reps: 12-15
   • Rest: 60 seconds
   • Notes: Kneel and use a rope attachment to perform crunches while holding tension.

Lower Abs

3. Hanging Leg Raises
   • Sets: 3
   • Reps: 10-12
   • Rest: 60 seconds
   • Notes: Keep your core engaged and avoid swinging.
4. Reverse Crunches
   • Sets: 3
   • Reps: 12-15
   • Rest: 30 seconds
   • Notes: Slowly control the movement as you lift and lower your legs.

Obliques

5. Russian Twists
   • Sets: 3
   • Reps: 20 twists (10 per side)
   • Rest: 30 seconds
   • Notes: Hold a weight or medicine ball for added intensity.
6. Side Plank (With Hip Dips)
   • Sets: 3 per side
   • Reps: 10-12 hip dips
   • Rest: 30 seconds
   • Notes: Maintain proper alignment and drop your hips slightly before returning to the starting position.

Core Stability

7. Plank Hold
   • Sets: 3
   • Duration: 45-60 seconds
   • Rest: 30 seconds
   • Notes: Keep your body in a straight line and engage your core throughout.

Cooldown

1. Static Stretching: Hold each stretch for 20-30 seconds.
   • Triceps stretch: Pull one arm behind your head.
   • Bicep stretch: Extend your arms backward and interlace your fingers.
   • Cat-Cow Pose: Alternate between arching and rounding your back.
   • Child’s Pose: Stretch your arms and abs.
2. Foam Rolling: Spend 1-2 minutes on your arms and abs to aid recovery.

Tips for Success:

• Progressive Overload: Gradually increase weights or reps to keep challenging your muscles.
• Form First: Use proper technique to prevent injury.
• Rest and Recovery: Ensure you’re getting enough sleep and eating a balanced diet for optimal results.
• Consistency: Never skip your day or never shirk workout plan, be a man not boy

Muscle recovery is essential for both quick injury healing and muscle growth after exercise. During intense workouts, small tears occur in muscle fibers, and the body repairs these tears, making the muscles stronger. Neglecting the recovery process can lead to performance loss and an increased risk of injuries. Here are 11 Essential Recovery Tips for Faster Muscle Repair