roidar
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In this thread I will provide 2 different splits you can do along with other tips for people starting the gym, its a very simple guide so if you want to know more than just the basics I recommend you find another guide
You can pick how many times a week to do the splits I recommend getting atlest 2x frequecny
Safety:
If you are performing a slighlty risky exercise make sure to have a spotter or set up safeties if available
Make sure to use clips on exercises where they are needed, some execises can be dangerous to perform without clips and some can be dangerous to perform with clips incase you really need to bail in a emergency, I dont recommend you do those exercises tho
Make sure you are using a weight you can handle
Food/nutrition:
If your goal is only muscle gain and not weight loss I would recommend eating in a maintenance as you dont need excess calories to put on muscle, I do not recommend bulking as a natural lifter.
How to track your daily needed calories? I would recommend just finding a online calculator with a google search or asking ai, just provide your age, height, weight and it will give you a estimate, also account for what you burned that day aswell (walking, gym etc).
How to track caloric intake? If you are eating home cooked meals you can weigh the meals and track them yourself or you can ask ai to estimate the macros of your meals which can be slighlty innacurate, If you are eating out most resturants have macros listed online
Protein:
Daily: Your daily protein goal should be atleast 0.8 grams of protein per 1 pound of body weight, for example someone who weights 200 lbs would need 160grams of protein a day.
Post workout: I recommend consuming 30-50 grams of protein post workout
Other important things to note:
Train abs every other day
Train calves every other day (if you have bad calf genetics or skinny calves)
Dont egolift, egolifting is only fine with some exercises but I would recommend to fully stay away from egolifting although it can be fun
Use a rep range that doesnt go below 3 reps and doesnt go over 12 reps
Rest 3-5 minutes between sets
Always train to failure, but never on a machine where you are in danger (dont have a spotter, risk of injury)
Heres are the splits:
(edit them as you like they are just my personal recommendation)
SPLIT 1 - For people who want to prioritize upper body:
Day 1: push
Incline smith bench: 2 sets - I recommend setting the bench to 30 degrees, if you dont have a smith machine at your gym any alternative exercise for upper chest is fine, use safties if available and there is no spotter
Chest fly: 2 sets - I recommend setting up the seat height to where it feels comfortable for your height
Shoulder press: 2 sets - any form of this exercise is fine but I recommend using a machine
Lateral raise: 2 sets - any form is fine, I recommend cables or machine if youre gym has one
Dips: 2 sets - You can also do a dip machine or assited dips if you arent strong enough to do dips with your body weight
Tricep extentions/pushdowns: 2 sets - Make sure you keep your elbows locked in place when doing this movement
Leg extentions 2-3 sets - just at the end of your session
Hip adductor and abductors: 1-2 sets each - at the end of session
Day 2: pull
Lat pulldown:2 sets - I recommend a somewhat wide grip slighlty wider than shoulder width, no need to go to the maximum width
T bar rows/any upper back exercise:2 sets - dont egolift
any regular row: 2 sets
Bicep curl: 2 sets - any form is fine: cable barbell dumbell etc, I prefer dumbells
Hammer curls:2 sets - any form of this exercise is fine, dont egolift
leg curl:2-3 sets - at the end of session
back extentions: 1-2 sets - at the end of session
SPLIT 2 - for people who want to train their whole body
Day 1: push
Incline smith bench: 2 sets - I recommend setting the bench to 30 degrees, if you dont have a smith machine at your gym any alternative exercise for upper chest is fine, use safties if available and there is no spotter
Chest fly: 2 sets - I recommend setting up the seat height to where it feels comfortable for your height
Shoulder press: 2 sets - any form of this exercise is fine but I recommend using a machine
Lateral raise: 2 sets - any form is fine, I recommend cables or machine if youre gym has one
Dips: 2 sets - You can also do a dip machine or assited dips if you arent strong enough to do dips with your body weight
Tricep extentions/pushdowns: 2 sets - Make sure you keep your elbows locked in place when doing this movement
Day 2: pull
Lat pulldown:2 sets - I recommend a somewhat wide grip slighlty wider than shoulder width, no need to go to the maximum width
T bar rows/any upper back exercise:2 sets - dont egolift
any regular row: 2 sets
Bicep curl: 2 sets - any form is fine: cable barbell dumbell etc, I prefer dumbells
Hammer curls:2 sets - any form of this exercise is fine, dont egolift
leg curl:2-3 sets - at the end of session
back extentions: 1-2 sets - at the end of session
Day 3: legs
Hack squats/leg press/any other squat pattern: 2 sets - If you choose to do actual squats either on a smith or with a barbell make sure to set up safeties and be careful
Rdl: 2 sets - Make sure to be careful if you are using a barbell
Leg extentions 2 sets
leg curl:2 sets
back extentions: 1-2 sets - at the end of session
Hip adductor and abductors: 1-2 sets each - at the end of session
Good luck at the gym
You can pick how many times a week to do the splits I recommend getting atlest 2x frequecny
Safety:
If you are performing a slighlty risky exercise make sure to have a spotter or set up safeties if available
Make sure to use clips on exercises where they are needed, some execises can be dangerous to perform without clips and some can be dangerous to perform with clips incase you really need to bail in a emergency, I dont recommend you do those exercises tho
Make sure you are using a weight you can handle
Food/nutrition:
If your goal is only muscle gain and not weight loss I would recommend eating in a maintenance as you dont need excess calories to put on muscle, I do not recommend bulking as a natural lifter.
How to track your daily needed calories? I would recommend just finding a online calculator with a google search or asking ai, just provide your age, height, weight and it will give you a estimate, also account for what you burned that day aswell (walking, gym etc).
How to track caloric intake? If you are eating home cooked meals you can weigh the meals and track them yourself or you can ask ai to estimate the macros of your meals which can be slighlty innacurate, If you are eating out most resturants have macros listed online
Protein:
Daily: Your daily protein goal should be atleast 0.8 grams of protein per 1 pound of body weight, for example someone who weights 200 lbs would need 160grams of protein a day.
Post workout: I recommend consuming 30-50 grams of protein post workout
Other important things to note:
Train abs every other day
Train calves every other day (if you have bad calf genetics or skinny calves)
Dont egolift, egolifting is only fine with some exercises but I would recommend to fully stay away from egolifting although it can be fun
Use a rep range that doesnt go below 3 reps and doesnt go over 12 reps
Rest 3-5 minutes between sets
Always train to failure, but never on a machine where you are in danger (dont have a spotter, risk of injury)
Heres are the splits:
(edit them as you like they are just my personal recommendation)
SPLIT 1 - For people who want to prioritize upper body:
Day 1: push
Incline smith bench: 2 sets - I recommend setting the bench to 30 degrees, if you dont have a smith machine at your gym any alternative exercise for upper chest is fine, use safties if available and there is no spotter
Chest fly: 2 sets - I recommend setting up the seat height to where it feels comfortable for your height
Shoulder press: 2 sets - any form of this exercise is fine but I recommend using a machine
Lateral raise: 2 sets - any form is fine, I recommend cables or machine if youre gym has one
Dips: 2 sets - You can also do a dip machine or assited dips if you arent strong enough to do dips with your body weight
Tricep extentions/pushdowns: 2 sets - Make sure you keep your elbows locked in place when doing this movement
Leg extentions 2-3 sets - just at the end of your session
Hip adductor and abductors: 1-2 sets each - at the end of session
Day 2: pull
Lat pulldown:2 sets - I recommend a somewhat wide grip slighlty wider than shoulder width, no need to go to the maximum width
T bar rows/any upper back exercise:2 sets - dont egolift
any regular row: 2 sets
Bicep curl: 2 sets - any form is fine: cable barbell dumbell etc, I prefer dumbells
Hammer curls:2 sets - any form of this exercise is fine, dont egolift
leg curl:2-3 sets - at the end of session
back extentions: 1-2 sets - at the end of session
SPLIT 2 - for people who want to train their whole body
Day 1: push
Incline smith bench: 2 sets - I recommend setting the bench to 30 degrees, if you dont have a smith machine at your gym any alternative exercise for upper chest is fine, use safties if available and there is no spotter
Chest fly: 2 sets - I recommend setting up the seat height to where it feels comfortable for your height
Shoulder press: 2 sets - any form of this exercise is fine but I recommend using a machine
Lateral raise: 2 sets - any form is fine, I recommend cables or machine if youre gym has one
Dips: 2 sets - You can also do a dip machine or assited dips if you arent strong enough to do dips with your body weight
Tricep extentions/pushdowns: 2 sets - Make sure you keep your elbows locked in place when doing this movement
Day 2: pull
Lat pulldown:2 sets - I recommend a somewhat wide grip slighlty wider than shoulder width, no need to go to the maximum width
T bar rows/any upper back exercise:2 sets - dont egolift
any regular row: 2 sets
Bicep curl: 2 sets - any form is fine: cable barbell dumbell etc, I prefer dumbells
Hammer curls:2 sets - any form of this exercise is fine, dont egolift
leg curl:2-3 sets - at the end of session
back extentions: 1-2 sets - at the end of session
Day 3: legs
Hack squats/leg press/any other squat pattern: 2 sets - If you choose to do actual squats either on a smith or with a barbell make sure to set up safeties and be careful
Rdl: 2 sets - Make sure to be careful if you are using a barbell
Leg extentions 2 sets
leg curl:2 sets
back extentions: 1-2 sets - at the end of session
Hip adductor and abductors: 1-2 sets each - at the end of session
Good luck at the gym
