Full Body Split

Method

In this split, you workout Monday, Wednesday, and Friday, rotating between the two workouts. The workouts are full body with each having a different emphasis.

Parameters

All days: 2 sets 8-12 reps OR 3 sets 6-10 reps per exercise.

db = dumbbell; bb = barbell.

Workout

Horizontal Push/pull; Quad Dominant Legs
squats
db bench press
cable rows
walking lunges
donkey calf raises OR calf press on leg press machine
db rear delt raises

Vertical Push/pull; Ham/Glute Dominant Legs
conventional deadlifts
lat pulldown
incline bench press
military press
leg curls
standing calf raises
side lateral raises