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 Press
4
10, 8, 6, 7
Do 1 of the following
Sets
Reps
Incline Dumbell Press
3
10, 6, 8
Incline Barbell Press
3
10, 6, 8
Incline Smith Machine Press
3
10, 6, 8
Do 1 of the following
Sets
Reps
Flat Dumbell Flyes
3
10, 6, 8
Cable Crossover
3
10, 6, 8
Do
Sets
Reps
Seated Chest Press
3
10, 6, 8
Do
Sets
Reps
Seated Dumbell Curl
3
10, 6, 8
Standing EZ Curl
3
10, 6, 8
Do 1 of the following
Sets
Reps
Dumbell Hammer Curl
3
10, 6, 8
Cable Curl
3
10, 6, 8
Day 2 - Legs
Do
Sets
Reps
Barbell Squat
3
10, 6, 8
Lunges (forwards)
3
10, 6, 8
Lunges (backwards)
3
10, 6, 8
Do
Sets
Reps
Standing Calf Raise
4
12, 10, 8, 10
Do
Sets
Reps
Leg Press Calf Raise
4
12, 10, 8, 10
Day 3 - Delts and Triceps
Do
Sets
Reps
Dumbell Shoulder Press
4
10, 8, 6, 7
Do
Sets
Reps
Dumbell Lateral Raise
3
10, 6, 8
Barbell Upright Row
3
10, 6, 8
Do
Sets
Reps
Dips
3
10, 6, 8
Tricep Pushdown
3
10
Do