Below are examples of proven training splits. There is no one size fits all option. Make your own decision.
The GH15 split
# Recommended by the legendary GH15 who most people believe to be Nasser El Sonbaty.
Day 1: Arms
Day 2: Legs
Day3: Rest
Day4: Back
Day5: Chest and shoulders
Day 6&7 - Rest
This is a pretty good split unless you want to bring up your legs. The split is upper body focused and your arms get hit a lot. If you have weak legs switch to something like this:
The Leg split:
Day 1: Legs (quad focused workout)
Day 2: Chest and calves
Day 3: Rest
Day4: Legs and back (hamstring focused workout)
Day 5: Shoulders, Arms, Calves
If you have weak back try this split:
Day 1: Legs
Day 2: Back - no deadlifts; light day
Day 3: Rest
Day 4: Back - heavy day
Day 5: Shoulders, Arms
Day 6&7 Rest
For weak chest or shoulders try this:
Week 1:
Day 1: Chest
Day 2: Legs
Day 3: Rest
Day 4: Back
Day 5: Chest shoulders and arms
Day 6&7: Rest
Week 2:
Day 1: Legs
Day 2: Chest
Day 3: Rest
Day 4: Back
Day 5: Chest shoulders and arms
Day 6&7: Rest
For busy people try this split:
Day 1: Chest and Back
Day 2: Legs
