Sunday, January 17, 2021
  • Home
  • Deals
  • Advertising
  • Contact Us
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

    Joe Weider Training Principles

    The 25 Best Joe Weider Training Principles and Methods

    Best Short Head Biceps Exercises

    The Best Short Head Biceps Exercises For Bigger Upper Arms

    Trending Tags

    • Bodyweight
    • Old School Chest
    • At Home Workout
    • Old-school
    • Chest
    • Best Biceps Exercises
  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

    Cutting Diet Plan

    Cutting Diet Plan To Shred Fat Fast

    Weight Cut For Powerlifting Events

    6 Methods To Help You Cut Weight For Powerlifting Events

    Trending Tags

    • Nutrtion
    • Diet Tips
    • Nutrition Tips
    • Macronutrient
    • TDEE
    • Calculator
    • Intermittent Fasting
  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

    Good Morning Exercise Guide

    Good Morning Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Incline Row Back Exercise

    Dumbbell Incline Row Exercise Guide and Videos

    15 Barbell Bench Press Variations

    15 Best Barbell Bench Press Variations

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Fitness Volt: Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

    Joe Weider Training Principles

    The 25 Best Joe Weider Training Principles and Methods

    Best Short Head Biceps Exercises

    The Best Short Head Biceps Exercises For Bigger Upper Arms

    Trending Tags

    • Bodyweight
    • Old School Chest
    • At Home Workout
    • Old-school
    • Chest
    • Best Biceps Exercises
  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

    Cutting Diet Plan

    Cutting Diet Plan To Shred Fat Fast

    Weight Cut For Powerlifting Events

    6 Methods To Help You Cut Weight For Powerlifting Events

    Trending Tags

    • Nutrtion
    • Diet Tips
    • Nutrition Tips
    • Macronutrient
    • TDEE
    • Calculator
    • Intermittent Fasting
  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

    Good Morning Exercise Guide

    Good Morning Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Incline Row Back Exercise

    Dumbbell Incline Row Exercise Guide and Videos

    15 Barbell Bench Press Variations

    15 Best Barbell Bench Press Variations

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
No Result
View All Result
Home Workouts Workout Plans

The 12 Best Workout Splits

If you are serious about building muscle and strength, you need a good program. Making things up as you go along will not work! Here are 12 of the best workout splits. Try them all to see which one works for you.

Patrick Dale, PT, ex-MarinebyPatrick Dale, PT, ex-Marine
July 20, 2020
Best Workout Splits

Best Workout Splits

  • 2shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

In strength training, there are lots of different ways to arrange your workouts, and almost everyone who lifts weights is either on the look-out for the perfect workout split or believes they have found it. 

Best Workout Splits: Show
  • Sets, Reps, and Rest Periods
  • 1. The full-body split
  • 2. The upper body/lower body split
  • 3. The push-pull-legs split
  • 4. The agonist and same synergist split
  • 5. The agonist and opposing synergist split
  • 6. The anatomical split
  • 7. The body part split
  • 8. The power building split
  • 9. The AM/PM split
  • 10. The strength sport split
  • 11. The one lift a day split
  • 12. The upper/lower/full-body split
  • Wrapping up

But the reality is, there is no “one size fits all” magic routine that will work for everyone. We’re all individuals with different wants and needs, and that means what works for one person may not work for someone else.

There are a lot of factors that will determine if a workout split is right for you, including:

  • The amount of time you have available to train
  • Your experience
  • How well you recover between workouts
  • Your goals
  • Your weaknesses

Here are 12 tried and tested workout splits for you to try. Consider the pros and cons of each one and then slot your preferred exercises into the one you choose. The exercises are listed for example only – adapt your chosen split so that it’s right for you.

Sets, Reps, and Rest Periods

For your workout to be effective, you need to choose the set and rep range than best matches your training goal. That doesn’t mean you can’t work outside these ranges, and occasionally doing higher or lower reps can be beneficial for keeping your workouts fresh and interesting.

But, for best results, the majority of your training should reflect your current fitness goal.

The accepted rep ranges and recovery periods are:

  • Muscular endurance: 13-20 reps, 30-60 seconds rest between sets
  • Hypertrophy (muscle growth): 6-12 reps, 60-90 seconds rest between sets
  • Strength: 1-5 reps, 3-5 minutes rest between sets
  • Power: 1-5 reps, 3-5 minutes rest between sets

Regarding weight, you should choose a weight that forces you to reach muscular failure somewhere within your selected rep range. For example, for hypertrophy, if you can do 15 reps, the weight is too light, but if you only manage four reps, it’s too heavy. Adjust your weights to ensure you stay within or very close to the appropriate rep range.

1. The full-body split

Some bodybuilders think that full-body splits are only suitable for beginners, but that’s not necessarily the case. In fact, up until the 1940s and 1950s, almost all bodybuilders did full-body workouts.

Golden Era Bodybuilding

Full-body workouts are ideal for exercisers who can’t train more than a couple of times a week. But, on the downside, you won’t be able to train each muscle group with a ton of volume. For older lifters and those who struggle to recover between workouts, less training volume may not be a bad thing.

  Workout 1 Workout 2 Workout 3
1 Squats Leg press Lunges
2 Bench press Chest press Push-ups
3 Seated rows Bent over rows Single-arm rows
4 Dumbbell shoulder press Barbell shoulder press Shoulder press machine
5 Lat pulldown – wide grip Pull-ups Lat pulldown – narrow grip
6 Leg extensions Leg curls Calf raises
7 Barbell curls Dumbbell curls Cable curls
8 Parallel bar dips Triceps pushdowns Skull crushers
9 Planks Cable crunches Hanging knee raises
10 45-degree back extensions Side bends Cable woodchop
Read also 4-Day Split Workout: 10 Weeks To More Growth and Power.

2. The upper body/lower body split

Upper body/lower body splits are ideal for exercises who, until now, were following a full-body workout plan. This training split allows for increased volume but also provides plenty of recovery between workouts. To avoid boredom, each upper body and lower body workout should be slightly different.

Tom Platz
Tom Platz

On the downside, unless you are prepared to do very long upper body workouts, your upper body won’t receive as much training volume as your legs.

  Upper body Lower body Upper body Lower body
1 Bench press Squats Inc. DB bench press Deadlifts
2 Pull-ups Split squats Pulldowns Leg press
3 Shoulder press Romanian deadlifts Lateral raises Nordic curls
4 Bent over rows Leg curls Chest supported rows Leg extensions
5 Barbell curls Seated calf raises Dumbbell curls Standing calf raises
6 Triceps pushdowns Ab rollouts Close grip bench press Weighted crunches

3. The push-pull-legs split 

The push-pull-legs training split is arguably one of the most popular ways to organize your workouts. It’s been used by thousands of successful bodybuilders including the Austrian Oak Arnold Schwarzenegger.

With this split, you can train each muscle group once per week, or ramp things up and train everything twice. Because the latter option involves six workouts per week, it is probably best left to advanced lifters with excellent recovery abilities.

  Push Pull Legs
1 Bench press Pull-ups Squats
2 Incline dumbbell press Pulldowns Leg press
3 Cable flyes Seated rows Romanian deadlifts
4 Shoulder press Pullovers Leg curls
5 Lateral raises Face pulls Seated calf raises
6 Triceps kickbacks Barbell curls Standing calf raises
7 Triceps pushdowns Preacher curls  

4. The agonist and same synergist split

In strength training anatomy, the agonist is the main muscle involved in an exercise, and the synergist is a smaller, assistance muscle. For this workout, that means training chest and triceps together, or back and biceps.

The advantage of this method is that the synergist should be well and truly warmed up by the time you get around to training it. But, on the downside, it may also be quite fatigued so you won’t be able to train it as hard as you might otherwise like.

  Chest and triceps Back and biceps Legs and shoulders
1 Bench press Pull-ups Squats
2 Decline bench press Seated rows Hack squat
3 Incline flyes Lat pulldowns Leg curls
4 Cable skull crushers Single-arm rows Romanian deadlifts
5 Triceps pushdowns Concentration curls Shoulder press
6 Close-grip push-ups EZ bar curls Upright rows
7     Lateral raises

5. The agonist and opposing synergist split 

For this workout, after you have trained your chosen agonist muscles, you then work the opposing synergist – for example, chest and biceps, and back and triceps. The opposing synergist should be fresh and strong, so you can hammer it with plenty of volume.

Benching Iron
Benching Iron

However, it also means that you’ll end up training your synergists twice a week, once directly and once indirectly. This could lead to over-development and even overuse injuries.

  Chest and biceps Back and triceps Legs and shoulders
1 Bench press Pull-ups Squats
2 Decline bench press Seated rows Hack squat
3 Incline flyes Lat pulldowns Leg curls
4 Cable skull crushers Single-arm rows Reverse hypers  
5 Concentration curls Triceps pushdowns Shoulder press
6 EZ bar curls Close-grip push-ups Upright rows
7     Lateral raises

6. The anatomical split  

This split is a favorite of Australian strength coach Ian King. Instead of thinking in terms of muscle groups, exercises are arranged according to their main joint action and plane of movement.

This split is great for exercisers that want to achieve a balance between muscle groups. As an added benefit, it includes two leg workouts, and that’s something most bodybuilders can really benefit from.

  Vertical push & pull Legs – quads dominant Horizontal push & pull Legs – hips dominant
1 Barbell push-press Front squats Chest supported rows Deadlifts
2 Chin-ups Bulgarian split squats Barbell bench press Good mornings
3 Dumbbell shoulder press Leg extensions Bent over rows Leg curls
4 Lat pulldowns Box jumps Inc. DB bench press Nordic curls
5 Triceps pushdown Standing calf raises Dumbbell curls Seated calf raises
6 Barbell reverse curls   Concentration curls  

7. The body part split

The body part split involves training just one muscle group per day. If you choose this split, you should find you have plenty of energy and time to really hammer each muscle group into submission.

Phil Heath Bench Press
Phil Heath

But, if you miss a workout, you will have to wait a week before you can train it again, and that could lead to lost muscle size.

Also, for this plan to work, you need to train as many as six times per week. This is a big-time commitment. If you have a habit of missing workouts, this may not be the plan for you. But, if you are happy to go to the gym every day, this split could be just what you want.

  Chest Back Shoulders Legs Arms
1 Inc. DB bench press Pull-ups Seated DB press Squats Barbell curls
2 Barbell bench press Lat pulldowns Shoulder press machine Hack squat EZ bar skull crushers
3 Decline bench press T-bar rows   Lateral raises Good mornings Dumbbell curls
4 Chest press machine Single-arm rows Front raises Leg curls Triceps pushdowns
5 Cable flyes Pullover machine Face pulls Hip thrust Concentration curls
6       Seated calf raises Triceps kickbacks
7       Standing calf raises  

8. The power building split

Power building is a combination of powerlifting and bodybuilding and is designed to increase strength and muscle size in equal measure. Each workout is built around one of the three lifts contested in powerlifting – the squat, bench press, and deadlift.

Benefits Of Deadlifts

With just three sessions per week, this is a great split for busy exercisers who can’t commit to more frequent workouts. But, by focusing on the big three, it’s also a somewhat unbalanced split, as some muscle groups may end up being neglected. This can be avoided by adding a fourth workout that coverers any body parts that are not part of the main three sessions.

  Squat day Bench press day Deadlift day Assistance day*
1 Squats Bench press Deficit deadlifts Shoulder press
2 Leg press Close grip bench press Back extensions Face pulls
3 Romanian deadlifts Dumbbell flyes Nordic leg curls Barbell curls
4 Leg curls Skull crushers Kroc rows Weighted crunches
5 Standing calf raises   Lat pulldowns  

*Optional

9. The AM/PM split

This split involves training twice a day. You train a large muscle group in the morning and a smaller muscle group in the evening. This makes good use of your energy and also saves you from having to spend hours in the gym at a time. You’ll also have two post-training meals, which may help kick muscle anabolism up a gear. It’s an excellent option for anyone who drives past their gym on the way to and then from work.

However, working out twice a day means you’ll need to commit a lot of time to training, and you’ll also need to focus on rest and recovery to avoid overtraining.

AM

  Chest and triceps Back and biceps Legs Shoulders and arms  
1 Bench press Pull-ups Squats Push-press  
2 Inc. DB press Lat pulldowns Romanian deadlift Seated DB press  
3 Cable crossover Chest supported row Leg press Lateral raises  
4 Push-ups Single-arm rows Leg curls Front raises  

PM

1 Dips Barbell curls Seated calf raises EZ preacher curls  
2 DB overhead extensions Zottman curls Standing calf raises Seated dumbbell curls  
3 Cable kickbacks Concentration curls Donkey calf raises Skull crushers  
4       Triceps pushdowns  

10. The strength sport split

This plan involves aspects of weightlifting, powerlifting, bodybuilding, and strongman, all wrapped into one four-way split workout. If you have no specific training goals or want to develop a decent level of all-round strength, muscle size, and power at the same time, this could be the workout for you.

Thor Bjornsson
Thor Bjornsson – Image via @thorbjornsson Instagram

But, on the downside, doing a little of everything means you’ll never progress as fast as someone who specializes in just one type of training. However, it’s unlikely that your workouts will ever be boring!

  Weightlifting Powerlifting Bodybuilding Strongman
1 Power cleans Squats DB bench press Overhand deadlift
2 Push-press Bench press   Lat pulldowns Single-arm clean and press
3 Power snatches Deadlift Leg press Zercher squat
4 Overhead squats Strict curls Leg extensions Farmers walk
5 Box jumps   DB shoulder press Sled push
6     DB curls  
7     Triceps pushdowns  

11. The one lift a day split

This split is as simple as it sounds; choose one compound exercise and train it hard. The next day, do the same using a different exercise. Train 5-6 days a week, covering your whole body during that time.

With just one exercise per training day to think about, you can give each workout maximum effort. And even with your warm-up and cool-down, you should be in and out of the gym in 40 minutes or less.

This is not the most balanced training approach, and it’s definitely better for strength than size, but if you are short on time, it’s an excellent option.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Deadlift Bench press Pull-ups Deadlift Overhead press Power clean Rest

12. The upper/lower/full-body split

Do you want to work your entire body twice per week, but only have time to train three times? This workout is the solution. Do a standard upper and lower split and then round out your week with a short full-body program that utilizes different exercises. You can even use different set and rep schemes to add more variety to your training week.

Arnold Doing Deadlift
Arnold Doing Deadlift

On the downside, the full-body workout can be pretty grueling but, if you do it on Friday night or Saturday morning, you’ve got the whole weekend to recover before you need to train again.

  Upper body Lower body Full body
1 Pull-up Squats Dumbbell bench press
2 Shoulder press Leg extensions Leg press
3 Bench press Deadlifts Seated rows
4 Bent-over row Leg curls Romanian deadlift
5 Lateral raises Lunges Handstand push-ups
6 Barbell curls Seated calf raises Pull-ups
7 Dips    

Wrapping up

With a whopping 12 different workout splits to choose from, it’s clear that there really can’t be one program to rule them all. Each one has advantages and disadvantages, and the trick is to choose the one that is best for you!

And even if you discover the ideal split for your abilities and circumstances, it won’t stay the best one forever. You may outgrow it and need something that provides more training volume or frequency. Or your circumstances may change so that you cannot train as often as you’d like. Your training goals could change too, maybe away from bodybuilding and more toward powerlifting.

So, by all means fall in love with your split routine, but there is no need to marry it!

Remember too that, for any split to work, you need to stick with it for at least four to six weeks. That’s long enough to assess its worth. If, at the end of that time, you haven’t “clicked” with your new training split, move on and try another.

Finally, the splits and exercises outlined above are only recommendations.  You can (and should) experiment and modify them to find the right one for you.

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
  • 2shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Join our list

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

Thank you for subscribing.

Something went wrong.

We respect your privacy and take protecting it seriously

Categories: Workout Plans Workouts
Tags: Best Workout Splitfull body workoutWorkout PlansWorkout Split
Previous Post

Phil Heath On Updated List For Qualified 2020 Olympia Competitors

Next Post

Eddie Hall Looks Shredded At 360lb Bodyweight Doing Pull-Ups During Recent Physique Update

Patrick Dale, PT, ex-Marine

Patrick Dale, PT, ex-Marine

Patrick Dale is an ex-British Royal Marine, gym owner, and fitness qualifications tutor and assessor. In addition, Patrick is a freelance writer who has authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos. He’s not just an armchair fitness expert; Patrick practices what he preaches! He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. When not lecturing, training, researching, or writing, Patrick is busy enjoying the sunny climate of Cyprus, where he has lived for the last 20-years.

Related Posts

Survive The Zombie Apocalypse Workout
Training

How to Train to Survive the Zombie Apocalypse!

How To Increase Strength
Workout Plans

How to Increase Strength: Your Guide to Getting Strong

MMA-Inspired Workout
Workout Plans

Get Fighting Fit with This MMA-Inspired Workout Plan

Dynamic Tension for Muscle and Strength
Workout Plans

Build Muscle and Strength with Dynamic Tension

20 Rep Squat Routine
Workout Plans

The Old School 20-Rep Squat Routine for Size and Strength

Strength Training With Sled
Workout Plans

How To Build Muscle And Strength With A Sled

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Trending
  • Comments
  • Latest
Robert Forstemann

Is Cyclist Robert Forstemann The New “Quadzilla”?

Joe Weider Training Principles

The 25 Best Joe Weider Training Principles and Methods

Long Head Triceps Exercises

The Best Long Head Triceps Exercises for Thicker, Stronger Arms

Bodybuilding Legends Still In Amazing Shape

10 Bodybuilding Legends Still In Amazing Shape

Steve Weinberger and Bev Francis

Bev Francis And Steve Weinberger: The Most Dominant Couple In Bodybuilding

Natural Bodybuilding

6 Obvious Signs of a Natural Bodybuilder

Hafthor Bjornsson Vs Steven Ward

Hafthor Bjornsson vs. Steven Ward Exhibition Boxing Match Ends In Draw

Pre Workouts Without Creatine

12 Best Pre-Workouts Without Creatine For 2021

Metcon Exercises and Workouts:

Fun and Effective Metcon Exercises and Workouts for Big Guys

Recent Reviews

Pre Workouts Without Creatine

12 Best Pre-Workouts Without Creatine For 2021

Powerlifting Singlet

Powerlifting Singlets: All You Need To Know (Reviewed)

Best Workout Shoes

16 Best Workout Shoes For Better Performance in 2021

Fitness Volt

At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.
FitnessVolt.com - 1700 Lincoln St. Denver, CO. 

Follow Us

Trending Topics

  • Mr. Olympia 2020
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Boost Testosterone
  • German Volume Training
  • Protein-Packed Foods
  • Jefferson Deadlift
  • What Is Hypertrophy

Calculators

    • IF Calculator
    • TDEE Calculator
    • Calorie Calculator
    • Keto Calculator
    • RMR Calculator
    • Macronutrient Calculator
    • Creatine Calculator
    • Wilks Calculator
    • EER Calculator
    • FFMI Calculator
    • IBW Calculator
    • LBM Calculator
    • Fat Intake Calculator

 

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • About
  • Write For Us
  • Advertise
  • Contact
  • Syndication
  • Scholarship
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

No Result
View All Result
  • Mr. Olympia
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

65865