Push & Pull Full Body Split
The Big Muscle 7 Split Program is an efficient workout routine designed to increase muscle mass, which can be done 4 or 6 times a week. This program is simple yet effective, tailored for busy professionals. Training is divided into push days and pull days.
Workout Structure
This program consists of 7 key exercises, each targeting major muscle groups. The main exercises include:
- Squats
- Bench Press
- Deadlift
- Barbell Row
- Overhead Press
- Pull-Ups
- Dips
Each exercise is performed in 5 sets of 10 repetitions, with about 1 minute of rest between sets. The workout can be structured as follows:
- 4-Day Workout Example:
- Monday: Squats, Bench Press, Dips, Overhead Press
- Tuesday: Deadlift, Pull-Ups, Barbell Row
- Wednesday: Rest
- Thursday: Squats, Bench Press, Dips, Overhead Press
- Friday: Deadlift, Pull-Ups, Barbell Row
- Saturday: Rest
- Sunday: Rest
This program is designed to be easily followed by beginners to intermediates, allowing for effective muscle mass increase through consistent training. It's recommended to finish each session with cardio or core exercises to maximize workout benefits.
