Beginner/Intermidiate Bodybuilding Split

My main goal for this post is to give some folks a starting point when they feel ready to step their workout up to the next level. 
I would always suggest starting off, that you stick to light, primal movements and not worry to much about a split. But as people's bodies adjust to the stress placed on it through lifting weights, you may need to switch it up and hit the gym a bit harder. Let's say 3-5 months into training, try switching to this split.r

This split will consist of 4 days, with 1 day or 2 days off. All days start with kinetic stretching and end with static stretching.

Franco Columbo dead lifting over 7 plates

Day 1: Back/Biceps
a. Pull up, 3 sets of 12
b. Deadlifts, 3 sets of 8-12
c. Bent over, single arm, dumbbell rows, 3 sets of 8-12
d. Bent over, barbell rows, 3 sets of 8-12
e. Seated alternating hammer curls, 3 sets of 8-12
f. Standing alternating curls, 3 sets of 8-12

Day 2: Chest/ Triceps
a. Barbell bench press, 3 sets of 8-12
b. Incline dumbbell press, 3 sets of 8-12
c. Cable crossover fly, 3 sets of 8-12
d. Dips, 3 sets of 8-12
e. Rope triceps extension, 3 sets of 8-12
f. Single dumbbell, seated triceps extension, 3 sets of 8-12

If you choose, take a day off now.

Day 3: Legs
a. Squats, 4 sets of 8-12
b. Stiff legged dead lifts, 3 sets of 8-12
c. Standing calf raises, 3 sets of 8-12
d. Seated quad extensions, 3 sets of 8-12
e. Lying hamstring curls, 3 sets of 8-12
f. Seated calf raises, 3 sets of 8-12

Day 4: Shoulders
a. Seated dumbbell press, 3 sets 8-12
b. Standing lateral raises, 3 sets of 8-12
c. Rear delt cable fly, 3 sets of 8-12
d. Barbell shrugs, 3 sets of 8-12
e. Shoulder press machine (any variant at your gym), 3 sets of 8-12


With this split, you have sufficient recovery time as well as hitting large muscle groups with heavy compounds and isolating muscle groups to promote growth.
There is no set day (ex. Monday) for a specific workout. Your scheduling should go as follows, Day 1, Day 2, OPTIONAL REST/CARDIO/CONTINUE TO DAY 3, Day 3, Day 4, Rest and then restart. So week one might have a back day on a Monday and again on a Saturday.

If you have any questions please feel free to email me at:
tylerrpritchard@gmail.com