Ultimate Split Workout Routine

This split routine is designed for natural lifters who need ample recovery time between sessions to optimize muscle growth and strength gains.

Day 1: Chest and Triceps

1. Bench Press: 4 sets x 6-8 reps
2. Incline Dumbbell Press: 3 sets x 8-10 reps
3. Dumbbell Flyes: 3 sets x 10-12 reps
4. Tricep Dips: 4 sets x 6-8 reps
5. Skull Crushers: 3 sets x 8-10 reps
6. Tricep Pushdowns: 3 sets x 10-12 reps

Day 2: Back and Biceps

1. Deadlifts: 4 sets x 6-8 reps
2. Pull-Ups or Lat Pulldowns: 3 sets x 8-10 reps
3. Barbell Rows: 3 sets x 8-10 reps
4. Dumbbell Rows: 3 sets x 10-12 reps
5. Barbell Bicep Curls: 4 sets x 6-8 reps
6. Hammer Curls: 3 sets x 8-10 reps
7. Preacher Curls: 3 sets x 10-12 reps

Day 3: Legs

1. Squats: 4 sets x 6-8 reps
2. Romanian Deadlifts: 3 sets x 8-10 reps
3. Leg Press: 3 sets x 8-10 reps
4. Lunges: 3 sets x 10-12 reps (each leg)
5. Leg Curls: 4 sets x 6-8 reps
6. Standing Calf Raises: 3 sets x 10-12 reps

Day 4: Shoulders and Abs

1. Overhead Press: 4 sets x 6-8 reps
2. Lateral Raises: 3 sets x 8-10 reps
3. Front Raises: 3 sets x 8-10 reps
4. Rear Delt Flyes: 3 sets x 10-12 reps
5. Hanging Leg Raises: 4 sets x 10-12 reps
6. Planks: 3 sets x 60 seconds

Rest Day

Day 6: Repeat Day 1

Day 7: Repeat Day 2

Rest Day

Why a Split Routine Works:

1. Muscle Recovery: Splitting workouts by muscle group allows each muscle group to recover fully before being trained again. This is crucial for natural lifters as they generally require more recovery time compared to enhanced lifters.

2. Intensity: By focusing on one or two muscle groups per workout, you can train with higher intensity and volume, maximizing muscle stimulation and growth.

3. Prevents Overtraining: Overtraining can lead to decreased performance, fatigue, and even injury. A split routine helps prevent overtraining by giving specific muscles enough time to recover between sessions.

4. Variety and Focus: Split routines allow for greater exercise variety and the ability to focus on specific muscle groups more effectively. This can lead to better muscle development and overall strength gains.

5. Time Efficiency: While split routines typically involve longer workouts per session, they allow for more rest days throughout the week, which can be beneficial for individuals with busy schedules or those who need extra recovery time.

It's essential to listen to your body and adjust the intensity and volume as needed. Additionally, proper nutrition, hydration, and adequate sleep are crucial components of any effective workout routine. If you want more growth, quicker recovery and more mass fast, take Norateen Growth.