You will be working out 4 days a week on this routine. Do 2 days in a row, take a rest day, 2 more days in a row, and then two more rest days, then start again.
MTWTFSS (The week)
ULRULRR (The routine) Upper=U Lower=L Rest=R
You can change this around to fit your schedule better but keep the layout the same.
Stick to this and you’ll achieve your goals. If you’re not making progress, you need to either stay consistent for longer, add more weight over time (make every workout a little bit harder) or eat less (if you’re not losing weight) or eat more (if you’re not gaining weight).
Bench- 4 sets of 5 (push yourself to add weight every week)
Deadlift- 2 sets of 8 (push yourself to add weight every week)
Barbell Shoulder Press- 2 sets of 10 (push yourself to add weight every week)
Optional: 2×15 face pulls, 2×10 lateral raises, 2×8 pullups (can add weight)
Squat- 4 sets of 5 (push yourself to add more weight every week)
Leg Raises- 2 sets of 10
Leg Curls- 2 sets of 10 (optional)
Calf Raises- 2 sets of 12
If you’d like to be more active on rest days, you can do cardio/ab training.
With this routine, you will build muscle and get stronger. Thats all you need from a routine. Eventually, you may need to switch things up (if your body gets too used to this routine or if you get too advanced) but this routine should work well for your first year or few years of progress. Stay consistent, you will see results. And don’t forget to increase the weight whenever you can. That’s the key here. You have to push yourself.
This is all you need. If you have any questions, comment on this blog post and I’ll do my best to answer.