A very effective program for hypertrophy is a four days per week routine in which the body parts a divided into three functional categories: Push, Pull, and Legs. This is ideal for beginner to intermediate trainers looking to gain size and strength. The program is moderate volume but higher frequency (each body part gets hit once every five days or so).

This is a push/pull/legs split (a three-way split). You will train four days per week, something like Monday, Wednesday, Friday, Saturday (only have two back-to-back days). The days will rotate around a bit because it’s a three-way split over four training days per week (i.e., one week, you’ll train chest on Monday, then train it again on Saturday; then the next week, you’d train it on Friday and the following week on Wednesday).

Day 1

d1 chest

d1 shoulder

d1 triceps

Day 2

d2 back
d2 biceps

Day 3

d3 legs

Shelby Starnes is an IFBB professional bodybuilder and top nutritionist and trainer. He has helped hundreds of athletes dial in their training, nutrition, and supplementation. Shelby has been involved in powerlifting and bodybuilding for over a decade, competing and placing respectably in both sports. He holds a bachelor’s degree in psychology from Wayne State University and has written numerous articles on physique development for many magazines and websites. To find out more about him and his consultation services, follow him on Instagram @shelbystarnes100 or contact him via email at sstarnesnutrition@gmail.com.