This is the split I ran to gain muscle mass in my first 1-2 years of lifting. It also naturally helped me gain a lot of strength in my compound lifts. The program is 6 days a week, cycling Push, Pull, Legs.
Schedule preview
6 exercises
6 exercises
7 exercises
6 exercises
6 exercises
7 exercises
6 exercises
6 exercises
7 exercises
6 exercises
6 exercises
7 exercises
6 exercises
6 exercises
7 exercises
6 exercises
6 exercises
7 exercises
6 exercises
6 exercises
7 exercises
6 exercises
6 exercises
7 exercises
6 exercises
6 exercises
7 exercises
6 exercises
6 exercises
7 exercises
6 exercises
6 exercises
7 exercises
6 exercises
6 exercises
7 exercises
6 exercises
6 exercises
7 exercises
6 exercises
6 exercises
7 exercises
6 exercises
6 exercises
7 exercises
6 exercises
6 exercises
7 exercises
6 exercises
6 exercises
7 exercises
6 exercises
6 exercises
7 exercises
6 exercises
6 exercises
7 exercises
6 exercises
6 exercises
7 exercises
6 exercises
6 exercises
7 exercises
6 exercises
6 exercises
7 exercises
6 exercises
6 exercises
7 exercises
6 exercises
6 exercises
7 exercises