Here’s a good general muscle-building routine that uses body-part splits:
Chest Day:
- Bench Press 5×5
- Incline DB Press 3×6-8
- Skull Crushers 3×8-10
- Chest Flys 3×8-10
- (Optional) Pushups or Dips 3xFailure
- Crunches 3×20
Back Day
- Deadlift 3×8-10
- Lat Pulldown 3×6-8
- Bicep Curls (DB or BB) 3×8-10
- T-Bar Row 3×8
- (Optional) Pull Ups 3xFailure
- Plank 3×30 Seconds
Legs and Shoulders
- Squat 5×5
- Overhead Press 4×6-8
- Calf Raises 3×10-12
- Hamstring Curls 3×8-10
- Upright Rows 3×6-8
- (Optional) Shrugs 3×10
- Side Bends 3×12-15
Use weights that allow you to get into the repetition range written. On the later sets, you should be hitting the lower range. Once you are able to do all the sets with the highest number of reps in the suggested range, increase the weight by 5 lbs. Have about 1-2 minute rest between each set.
I generally suggest using these splits after you have a good foundation. Meaning you are able to use decent weights for the exercises. If you are just starting, I suggest doing a body weight routine first, or the 5×5 Starting Strength workouts before moving onto the splits. Its better to start full body and slowly move onto splits.