Originally Posted by
GearHeaded
-chest, front delts, side delts, triceps
-back, rear delts, traps, biceps (back thickness dominant)
- quads, hams, calves (quad dominant)
- rest
-chest, front delts, side delts, triceps
-back, rear delts, traps, biceps (width and lat dominant)
- quads, hams, calves (hamstring dominant)
thats as simple as a 2x per week traditional split gets. every body part is hit twice per week. this can be more tweaked and advanced as well.. example, the first part of the week everything can be hit with heavier sets and more compound exercises, the second series can be hit with more volume higher reps and isolation . that way within one week, you've hit every angle of hypertrophy to a small degree at least