This is workout number 1 which is a simple but hard-hitting workout for all categories of lifters. Adjust the weight accordingly and make sure you keep your form correct.
#1 Split workout routine that is 4 days on and one day off.
You can change up the order in which you do the muscle groups if you prefer as long as you stick with the 4 on/1 off.
Chest/Triceps
| Exercise | Sets | Repetitions | Weight |
| Barbell Flat Bench Press | 3 | 6-8 | |
| Barbell Incline Bench Press | 3 | 6-8 | |
| Dumbbell Flat Bench Press | 3 | 6-8 | |
| Dumbbell Flies | 3 | 6-8 | |
| Cable Triceps Presses | 3 | 6-8 | |
| Skull Crushers | 3 | 6-8 | |
| Dips | 3 | 6-8 | |
| Abs | 3 | 10-15 |
Back/Biceps
| Exercise | Sets | Repetitions | Weight |
| Romanian Deadlifts | 3 | 6-8 | |
| Bent Over Rows | 3 | 6-8 | |
| Pulldowns | 3 | 6-8 | |
| Face Pulls | 3 | 6-8 | |
| Straight Bar Curls | 3 | 6-8 | |
| Dumbbell Curls | 3 | 6-8 | |
| Hammer Curls | 3 | 6-8 | |
Shoulders/Abs
| Exercise | Sets | Repetitions | Weight |
| Shrugs | 3 | 6-8 | |
| Dumbbell Side Lateral Raises | 3 | 6-8 | |
| Rear Lateral Raises | 3 | 6-8 | |
| Overhead Press | 3 | 6-8 | |
| Ab Crunches | 3 | 15 | |
| Front Planks | 3 | 60s | |
| Side Planks | 3 | 60s | |
Legs
| Exercise | Sets | Repetitions | Weight |
| Squats | 3 | 6-8 | |
| Leg Press | 3 | 6-8 | |
| Leg Extension | 3 | 6-8 | |
| Stiff-Legged Deadlifts | 3 | 6-8 | |
| Lunges | 3 | 6-8 | |
| Jumping Calf Raises | 3 | 6-8 | |
| Standing Calf Raises | 3 | 6-8 | |