2025 Gym Split!
Muscle Gain Gym Split (w/ Cardio)
Day 1: Upper Push (Chest, Shoulders, Triceps)
• Bench Press 4x6-8
• Incline Dumbbell Press 3x10-12
• Overhead Press 4x8-10
• Lateral Raises 3x12-15
• Tricep Dips 3x10-12
• Rope Pushdowns 3x15-20
Cardio: 15-20 min LISS
Day 2: Lower Body (Quads, Hamstrings, Glutes, Calves)
• Squats 4x6-8
• RDLs 4x8-10
• Bulgarian Split Squats 3x10-12/leg
• Hip Thrusts 4x10-12
• Walking Lunges 3x12/leg
• Seated Calf Raises 4x20
Cardio: 5 rounds of 30-sec sprints, 1:30 rest
Day 3: Rest/Active Recovery
• Yoga, stretching, or 30-45 min walk
Day 4: Upper Pull (Back, Biceps, Rear Delts)
• Deadlift 4x5-6
• Pull-Ups 4x8-10
• Barbell Rows 4x8-10
• Face Pulls 3x15-20
• Bicep Curls 3x10-12
• Hammer Curls 3x12-15
Cardio: 20 min moderate cardio
Day 5: Lower Body (Power Focus)
• Front Squats 4x6-8
• Sumo Deadlifts 4x6-8
• Box Jumps 3x10
• Good Mornings 3x10-12
• Step-Ups 3x8-10/leg
• Standing Calf Raises 4x20
Cardio: 6 rounds 20-sec row sprints, 1-min rest
Day 6: Full Body (Accessory + Functional)
• Clean & Press 4x6-8
• Dumbbell Snatch 3x10/arm
• Weighted Pull-Ups 3x8-10
• Dumbbell Bench Press 3x10-12
• Woodchoppers 3x12-15/side
• Weighted Planks 3x60 sec
Cardio: 20-30 min LISS
Day 7: Rest/Active Recovery
• Foam roll, stretch, or hike
Key Tips: Progressive overload, high-protein diet, 7-9 hrs sleep.
The 2025 Gym Split is designed for those serious about transforming their physique. This structured program focuses on muscle hypertrophy while incorporating cardiovascular health. Begin with Day 1's Upper Push, targeting the chest, shoulders, and triceps, with exercises like bench press and overhead press. Progress to Day 2, emphasizing lower body strength with squats, RDLs, and lunges to engage quads, hamstrings, and glutes. Rest is crucial; Day 3 suggests active recovery through yoga or stretching, essential for muscle recovery and flexibility. As you continue the split, Day 4 focuses on the upper back and biceps, incorporating deadlifts and barbell rows, ensuring a balanced routine for all muscle groups. Day 5 ramps up the intensity with a power-focused lower body session, including front squats and box jumps. Day 6 offers a full-body workout with functional training components for overall fitness. Finally, Day 7 encourages relaxation and recovery, vital for sustained muscle gain. To optimize results, adhere to key tips such as progressive overload, maintaining a high-protein diet for muscle repair, and ensuring 7-9 hours of restful sleep to support recovery and growth.