4 day split for those with less time. Everyone should be able to make it to the gym at least 4 days a week for an hour. Not making any 3 day splits.
Frequency 1x a week
Monday- Legs
Lying leg curls - 4x 6-8 (2)
RDL’s - 4x 8-10 (1) you could do deadlifts here if you want but if you have very favorable leverages for them (long arms/femurs, short torso) you will most likely get better ham development from rdl’s. You’d also do front squats instead of back squats
Leg press - 4x8-10 (I like doing these before squats to help loosen up the hips) (2)
Squats or Front squats - 3x 8-10 (1)
Hack Squats (close stance) - 3x 8-10 (2)
Tuesday - Chest/Tris/Calves (can superset tri’s calves to cut down workout time)
Incline Dumbbell Press - 4x 6-10 (2)
Flat Barbell Press - 3x 6-10 (1)
Dips (lean forward) - 3x 6-10 (2)
Lying Behind the head extensions - 4x 8-10 (2)
French Presses - 3x 8-10 (2)
Standing calf raises - 5x 8-10 (3) (1-2 mins rest for calves)
Thursday- Back/Bis/Abs (Can superset bis/abs to cut down workout time)
Barbell Rows - (torso at 45ish degree angle) 4x 8-10 (2)
Close neutral grip pulldowns - 3x 8-10 (2) (really like 3 sec negatives on these)
Seated close neutral grip rows - 3x 8-10 (2)
Pinwheel Curls - 4x 6-10 (2)
Alternating Dumbbell curls - 3x 8-10 (2)
Cable rope crunches - 3x 12-15 (2) (1-2 mins rest for abs)
Weighted Leg Raises - 3x 12-15 (2)
Saturday - Shoulders/Calves (can superset traps/calves to cut down workout time)
Seated Overhead Dumbbell Press - 4x 6-10 (2)
Cable lateral raises - 3x 8-12 (2)
Seated Dumbbell lateral raises - 3x 8-12 (2)
Incline Bench Rear delt raises - 3x 12-15 (2)
Shrugs - 4x 8-10 (2)
Seated calf raises - 5x 8-10 (3)