This is my split that is guaranteed to show results. Results may vary for everyone based on genetics and your diet. This is NOT a cheat code to get big. This is something to reference from and to help pave the bumpy road ahead for you. YOU are ultimately in control of the results from this program. Your everyday effort will show, you may adjust this split according to your level and frequency of lifting. This is a split that’ll make the road smoother if you want to take this SERIOUSLY. If you do not show up EVERYDAY, results will be hindered.

Remember one thing.

TRAIN HARD ASF Its all mental Brahs

Engage in RIR (reps in reverse) Stop right before you fail (aka next rep will be failure)

PLATEAUING. Very common problem, experienced this myself. Plateau = too fatigued OR need to change rep range up

PUSH PULL LEGS will be high frequency. Personally this split works for me. High volume but with high weight.

COMBAT MUSCLE ATROPHY (breakdown of muscle) HIGH PROTEIN AF

FOR EVERY SET TRY TO REST 2 MINUTES INBETWEEN SETS

This workout plan can always be altered to preference. You do not have to stricly follow the order of movements, nor the day you hit a certain muscle group. Sometimes life gets busy, and there is nothing wrong with switching chest to tuesday, and following ppl from there. Or being busy on wednesday and pushing legs to thursday. This is just an example. Again. The order you do the movmements in is all personal preferance. However if you want to follow the order I do them in, there is nothing wrong with that.

CONTROL THE NEGATIVE ON EVERY MOVEMENT. Some more than others

CHEST—

Incline DB Press 6-10 reps, HEAVY WEIGHT 2-3 Sets
Dips 8-12 Reps, BODYWEIGHT 2-3 Sets
Cable Flies 6-10 Reps (Weight May Vary) 2 sets
Lower cable flies 6-10 reps 2 sets

ALTERNATIVE optional Chest Movements may replace any of the 3 with one of these — If you find you aren't growing, switch your movements around:

Incline Smith Press 6-12 Reps (Heavy Weight) 2-3 sets to failure *Better with spotter to push out extra reps
Plate Loaded Chest Press 6-12 reps 2-3 sets

REALISTICALLY, 3-4 movements are all you need for chest if you do them CORRECTLY and engage in RIR (definition mentioned above)

SHOULDERS

Machine shoulder press 6-10 reps 2 sets keep weight heavy and always control negative
Lateral Raises 10-12 reps CONTROL THE NEGATIVE. Do not use momentum you want to feel these in your shoulders 2-3 Sets Shoulders can take alot of volume. Keep weight low and control good
Cable Lateral Raises (optional) Two movements should be good enough for shoulders. 10-12 reps, PER ARM 2 sets, controlling the negative slight tilt to the side to work delts more

TRICEPS

Cross Cable Tricep Pushdown 8-10 reps 2-3 sets  Go heavyweight no body monentum, all in your arms
Overhead Extensions (Cable, dumbell, or barbell) 8-10 reps 2-3 sets heavyweight once again. For dumbbells, do single-arm.