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One Major Muscle Group Per Day Advanced Bodybuilding Workout Split

Work One Major Muscle Group Per Day In Each Workout

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Model released weight training
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In a one major muscle group per day workout split, bodybuilding workouts are designed in such a way that only one muscle group is targeted in each bodybuilding workout. This is a great way to train for very advanced bodybuilders who are significantly strong and can generate such a high level of intensity in each workout that training less frequently will allow for better results and recovery. Again, this routine should only be used by those bodybuilders who have spent years training using higher frequency splits such as the antagonistic muscles workout split.

There are two advantages to this workout split:

  1. It allows the advanced bodybuilder to just concentrate on the body part at hand and work it from all possible angles. At at advanced level, the goal is to not only build new muscle mass but also to correct any imbalances and achieve perfect symmetry (or harmony between body parts).

  2. It allows the muscle to better recover from the high volume and intensity required from this advanced level of training.
Below you will find a good examples of how I set up my personal one muscle group per day split. One thing that I love about this split is the fact that I can really specialize on my quad and hamstring training as there is one day dedicated to each of these body parts.

One Muscle Group Per Day Split

In this split, the whole body is worked over a period of six days:

Monday - Quads

  1. Squats Superset: Squat (medium stance) & Wide Stance Squats 4 sets of 10-12 reps (1 minute rest)

  2. Lunges Superset: Lunges (pressing w/ toes) & Leg Press 4 sets of 10-12 reps (1 minute rest)

  3. Leg Extensions Superset: Leg Extensions (performed w/ toes in) & Leg Extensions (performed w/ toes straight) 3 sets of 15-20 reps (1 minute rest)

  4. Inner and Outer Thigh Machine Superset 3 sets of 15-25 reps (1 minute rest)

  5. Calves Triset: Calf Raises on Leg Press Machine Toes Pointing In, Toes Pointing Straight, & Toes Pointing Out 4 sets of 15-20 reps (30 second rest)

Tuesday - Chest
  1. Incline Bench Press 5 sets of 10-12 reps (1 minute rest)

  2. Chest Dips 4 sets of 10-12 reps (1 minute rest)

  3. Incline Dumbbell Flyes 4 sets of 15-20 reps (1 minute rest)

  4. Flat Dumbbell Bench Press 4 sets of 10-12 reps (1 minute rest)

  5. Cable Crossovers 3 sets of 15-20 reps (30 second rest)

Wednesday - Back
  1. Wide Grip Pull-ups to Front 5 sets of 10-12 reps (1 minute rest)

  2. Reverse Close Grip Chins 4 sets of 10-12 reps (1 minute rest)

  3. Neutral Grip Pull-ups 4 sets of 15-20 reps (1 minute rest)

  4. One Arm Rows 4 sets of 10-12 reps (1 minute rest)

  5. Stiff Arm Rope Pulldowns 3 sets of 15-20 reps (30 second rest)

Thursday - Shoulders
  1. Lateral Raises 5 sets of 10-12 reps (1 minute rest)

  2. Upright Rows & Shrugs Superset 4 sets of 10-12 reps (1 minute rest)

  3. Bent Over Laterals 4 sets of 15-20 reps (1 minute rest)

  4. Dumbbell Shoulder Press 4 sets of 10-12 reps (1 minute rest)

  5. One Arm Cable Laterals 3 sets of 15-20 reps (30 second rest)

Friday - Hamstrings/Calves

  1. Standing Leg Curl & Stiff Legged Dead-lifts Superset 4 sets of 10-12 reps (1 minute rest)

  2. Lunges (pressing w/ heels) & Lying Leg Curls Superset 4 sets of 10-12 reps (1 minute rest)

  3. Seated Leg Curls 4 sets of 15-20 reps (1 minute rest)

  4. Calves Triset: Calf Raises on Leg Press Machine Toes Pointing In, Toes Pointing Straight, & Toes Pointing Out 4 sets of 15-20 reps (30 second rest)

Saturday - Arms
  1. High Pulley Cable Curls (One Arm) & Reverse Cable Triceps Pushdowns (One Arm) Superset 4 sets of 10-12 reps (1 minute rest)

  2. Dumbbell Curls, Lying E-Z Triceps Extensions, & Close Grip E-Z Bench Press Triset 4 sets of 10-12 reps (1 minute rest)

  3. Rope Pushdowns, Incline Curls, & Incline Hammer Curls Triset 4 sets of 15-20 reps (1 minute rest)

Training Notes

  • Calves get trained on each leg day.

  • As a good rule of thumb, you can perform 20-25 sets for quads and hamstrings, and 15-20 sets for the chest, back, and shoulders. Calves, biceps and triceps can be trained with 14-16 sets. Abs can be trained later in the day every other day for about 12 sets with cardiovascular exercise. More genetically gifted bodybuilders may be able to get away with more, but this amount works for most.

  • Advanced hardgainers are better off using a 3 day on, one day off protocol where each body part gets 8 days before it gets trained directly again. Also, they should limit the amount of sets to 15-16 for quads and hamstrings, and 14 sets for the chest, back, and shoulders. Abs, calves, biceps and triceps can be trained with 10-12 sets.

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