Over the years of reading online articles, sitting countless hours at my computer on bodybuilding websites and reading about bodybuilding and how to properly do it, I have found out that nobody has yet to come up with magical numbers for exercise sets, reps or anything. Ever since the bodybuilding era erupted, numerous people have debated over what exercises build the most muscle, how many reps you should do, how many sets you should do of each exercise, and what muscles should be trained together.

Many people suggest training chest with triceps, biceps with legs, legs with shoulders, it’s all out of whack nowadays. So what is the perfect rep range? What is the perfect exercise for each muscle group? What is the perfect combination of muscles to work out together? What is the best workout routine?

To be completely honest with you, there is no magical number for rep range, sets, body part splits, etc. Do you want to know why? It is because everybody is created differently, and everybody adapts differently to exercises, rep ranges etc. A chest press might work well for ‘Bob’, but for ‘Jim’ chest flies might work better. Bob might see muscle growth with 10-12 reps, Jim might see growth with 4-7 reps, everybody is different. Now don’t take that into too much consideration and go and change your work out if you got it from the Internet and aren’t seeing drastic results yet.

Remember that building muscle takes time, and does not come over overnight. So past the point of ‘there is no magical number’ in bodybuilding and how I cannot possibly tell you what type of reps, sets, exercises to do, I can however supply you with a generic workout routine that has generated massive amounts of gain for me. I don’t claim it to be the best workout routine, but with enough intensity you’ll put on great amounts of muscle.

I usually split my routines into 3 body parts a day, for 3 workout sessions per week. The reason being is so I do not end up working a muscle twice in a week, to allow for adequate and full recovery. But most of all, to prevent ‘over training’ of the muscles. I use heavy sets to build mass, so you should pick a weight that you can perform comfortably for the first few reps, but cannot perform physically more after the 8th rep. So here’s what a typical workout week looks like for me.

Monday : Chest, Triceps, Shoulders (push day)

Chest: ( Now with chest, i usually perform 3 exercises for a total of 6 sets in all )

  • Bench press – 4-8 reps for 2 sets
  • Incline chest press – 4-8 reps for 2 sets
  • Dumbbell flies – 10-12 reps for 2 sets

Triceps: (For triceps and smaller muscles I usually recommend not ‘hitting’ the muscles as hard so i only usually perform 2 exercises with 3 sets in total)

  • Tricep cable push downs – 4-8 reps for 2 sets
  • Lying dumbbell extensions – 4-8 reps for 1 set

Shoulders :

  • Seated shoulder press – 4-8 for 2 sets
  • Shoulder raises – 10-12 reps for 1 set

Wednesday: Back, Biceps, Forearms (pull day)


  • Barbell dead lifts – 4-8 reps for 2 sets
  • Barbell rows – 4-8 reps for 2 sets
  • Lat Pulldown – 8-10 reps for 2 sets


  • Barbell curl – 4-8 reps for 2 sets
  • Dumbbell curl – 4-8 reps 1 set


  • Barbell curl- 12-15 reps for 2 sets

Friday: Legs and abs

Hamstrings and quads:

  • Barbell squats- 4-8 reps for 2 sets
  • Leg press – 4-8 reps for 2 sets
  • Stiff legged dead lifts – 4-8 reps for 2 sets


  • Weighted calf raises – 4-8 reps for 3 sets


  • Weighted ab crunches – 20 reps for 2 sets


There you have it, my 3 day a week workout period and the best workout routine for myself. It has provided me with significant gains, and I’m hoping it will for you as well. Take a well deserved break, rest up, eat healthy, and do it all over again. Remember to take each set into muscle failure, do not stop at rep 4 when you can physically push your limits to do 5 or 6 reps. Also remember to use proper form to prevent injuries, and train with intensity!


Join 3000+ readers and get science-based muscle building and fat loss tips, diet tips, motivational strategies and more sent straight to your inbox every week!
We hate spam. Your email address will not be sold or shared with anyone else.
Be Sociable, Share!


John considers himself as a fitness enthusiast who loves to do anything to keep the body in peak physical performance (much like a highly tuned machine). He mainly focuses on sports nutrition and supplement research, but is also highly knowledgeable in relation to muscle growth and fat loss. He's helped numerous people over the years achieve the body that they've always wanted and hopes his information will guide you to the goals you want.

More Posts