Three days, run twice a week — the classic high-volume antagonist-pairing split for building size, popularized by (and named for) a very famous bodybuilder.
Pairing opposing muscle groups — chest with back, shoulders with arms — lets one side rest while the other works, so you can pack in more total sets per session than a straight muscle-group split while still training each area twice a week.
The three-day rotation runs twice across the week.
Alternate a chest exercise with a back exercise through the session.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Bench Press | 4 | 6-8 | 2 min |
Barbell Row | 4 | 8 | 90 sec |
Incline Dumbbell Press | 3 | 10 | 90 sec |
Lat Pulldown | 3 | 10-12 | 60 sec |
Cable Fly | 3 | 12-15 | 60 sec |
Overhead pressing paired with biceps and triceps work.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Overhead Press | 4 | 6-8 | 90 sec |
Barbell Curl | 3 | 8-10 | 60 sec |
Lateral Raise | 3 | 12-15 | 60 sec |
Tricep Pushdown | 3 | 10-12 | 60 sec |
Hammer Curl | 3 | 10-12 | 45 sec |
Full lower-body volume — quads, hamstrings, and calves.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Back Squat | 4 | 6-8 | 2-3 min |
Leg Press | 3 | 10-12 | 90 sec |
Leg Curl | 3 | 12 | 60 sec |
Walking Lunge | 3 | 12 / leg | 60 sec |
Calf Raise | 4 | 15 | 45 sec |
This is a high-volume, advanced split — six sessions a week only works if you're sleeping and eating enough to recover from it. If you're new to lifting, build a base on Upper/Lower or Full Body first.