btw, I’m looking for hypertrophy, at this stage. I’ll be on a lesser caloric diet to slowly lose the fat, but not too extreme.
I’m basically looking to figure which muscle groups to pair and a set/rep range. I can figure out which exercises to do.
First you need to realize that you need a surplus of calories if you want to build muscle. This makes burning fat extremely difficult, if not futile. If you really want to build muscle you may actually need to accept that you’ll gain a little fat in the process.
If on the other hand you want to lose fat, then you’ll need to realize that you’ll also lose some muscle. You can’t really try to do both at the same time and expect any kinds of results.
As far as training splits go, I’m personally on a similar split to the one gabex posted. It’s basically a “Push/Pull/Lower” split. In other words you work all of your upper body pushing muscles (chest, shoulders, triceps) on one day.
Then all of your upper body pulling muscles (back, biceps, and forearms) on another day. And finally all of your lower body muscles (quads, hamstrings, glutes, hip adductor/abductors, calves, anterior tibialis, etc…) on the final day.
Of course, you can switch the order around as you see fit. Some people like doing legs for the first workout, some like doing it last. Some might like placing it in the middle. It really doesn’t matter too much.
As far as sets and reps go…if you’re going for pure hypertrophy then you probably want to be somewhere in the 8-12 rep range. Realize though that it is possible to stimulate hypertrophy using a wide range of rep schemes, as long as the volume is sufficient.
As far as sets go, if you’re using 8-12 reps then you probably want to be doing 3 sets per exercise.
Hope this helps.