Training routines can vary in their content, duration and result. Below we have provided a general training plan to start you off and help you get the results you want.
 
3-Day Split Variation
4-Day Split Variation
Day 1 - Chest & biceps
Do
Sets
Reps
Barbell Bench/Chest Press
3
10, 6, 8
Incline Dumbell Press
3
10, 6, 8
Flat Dumbell Flyes
3
10, 6, 8
Preacher Curl
3
8, 6, 8
Seated Dumbell Curl
3
8, 6, 8
Day 2 - Back, triceps & calves
Do
Sets
Reps
Lat Pull down Back
3
8, 6, 7
Bent-Over Barbell Row
3
8, 6, 7
Dips/Dip Machine
3
8, 6, 7
Tricep Pushdown
3
8, 6, 7
Standing Calf Raise
3
8, 6, 7
Seated Calf Raise
6
20, 15, 10, 10, 6, 8
Day 3 - Shoulders & legs
Do
Sets
Reps
Shoulder Dumbell Press
3
10, 6, 8
Upright Barbell Row
3
10, 6, 8
Barbell Squat
4
10, 8, 4, 6
Lunges (forward)
4
10, 8, 6, 7
When using the above programme, we recommend a complete rest day between each weight training session. Rest days are essential in helping you achieve your goal as rest allows muscle anabolism and adaptive growth.