Split inspo from TNF
https://www.instagram.com/tnutrition_fitness/
Main Goal:
Overall growth with a focus on arms
Side Quest:
Increase bench
Notes:
Like always, the ideology behind this program is intensity. Train to failure with minimal volume. Sleep and nutrition are far more important than the actual training. Every day I aim to stay in a caloric surplus and hit 8 hours of sleep for maximal recovery.
This split is super low volume, so every set, unless otherwise stated, is taken to complete failure (within the specified rep range) with added partial reps. On nearly every exercise, I do warmup sets first. The program only indicates the working sets. Between those, I take a 3-5 min timed rest.
For day 1, I include a BB bench press as that is one of my goals, but if my goal was to just grow my chest, I would opt for a more stable machine or Smith press with the usual 2 sets and 5-8 reps.
Rest days aren’t necessarily needed as the only muscles that don’t have 2+ days to recover are bis, tris, and calves. With that said, I usually schedule rest days after day 3 and day 5.
A final note is that if I were a beginner (1-2 years of training), I’d increase the rep ranges from 5-8 to 9-12 to prevent form breakdown from heavy loading.
Enjoy :)