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The classic 6-day bodybuilder split — train every muscle twice a week with maximal volume and recovery.

A balanced 4-day split alternating upper- and lower-body days — great for strength and size on a busy schedule.

One muscle group per day, hammered from every angle — the bodybuilder's hypertrophy classic.

Three full-body days hitting every major movement pattern each session — maximum frequency, perfect for beginners and naturals.

Antagonist pairings — chest with back, shoulders with arms — for an intense pump and old-school size. Six days for advanced lifters.

A 3-day squat / bench / deadlift program — build maximal strength on the big three with hypertrophy back-off work.

A 4-day lower/upper split with double glute frequency — heavy hip work for shape, full upper-body training for balance.

A 3-day full-body program for women — strength patterns, sculpting accessories and a short cardio finisher in every session.

Ali's personal hypertrophy engine — a machine-first 4-day upper/lower at 190 cm / 120 kg: V-taper priority, full biceps/triceps head coverage, and a repeating 12-week progressive cycle that feeds a multi-year bodybuilding path.