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4 Day Split Strength Training Program 2 Further Guidelines for Your Training

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4 Day Split Strength Training Program 2 Further Guidelines for Your Training 4 Day Split Strength Training Program 2 Training Phase Cycle 1 Current Weight n/a Net Change n/a PLEASE SEE YOUR PERSONAL PROGRAM Cycle Date FOR THIS So let's rock and roll! This program is perfect for you if you are focused on a simple 4 day set up. Just because you only have 4 days in the gym, it doesn't mean we can't get any progress going. For the program, I want you to set up your actual training days as it's laid out on your PERSONAL profile. So please see your own schedule to space things out as you told me you can do. Below is simply a template. Your cardio is spelled out on your actual training schedule in the client portal. Please head there for the instructions for that. Because this is a 4 day schedule, I want you to really pay attention to your diet! This is going to be crucial for us to see the progress you want and expect. Sunday Monday Tuesday Wednesday Thursday Friday Saturday PLEASE SEE YOUR DAY 1 DAY 3 Back SCHEDULE Chest and DAY 2 Legs DAY 4 300 Strength and Biceps FOR YOUR Triceps Mixed Ladder Training Hypertrophy ACTUAL Hypertrophy Volume 1a Workout 1 1a WORKOUT 1a ORDER. Further Guidelines for Your Training In order for you to successfully comply with your program, I've created this special page with instructions for crucial things you need to think about during your work in the gym. Please click here to view additional guidelines and rules for your training. Pre Workout Warm Up and Post Workout Cool Down – On All Workout Days If any of the following areas tend to be tight on you, or if you have some soreness from your workouts, take the time to foam roll both before and after your workout. Before your workout you should FOAM ROLL AFTER the cardio warm-up described on your program (normally a duration of about 5-10 mins). Once done foam rolling, you can commence your program. Finish with foam rolling at the end of your workouts as well. (Click the name of the muscle to see the video link): Foam Roll The Following Areas Static Stretches (Following the Foam Rolling Stretches): Lats Piriformis Standing Chest Expansions IT Band/TFL Lats – 1 Arm Stability Ball Calves Crossover Stretch Quadriceps Psoas Stretch Adductors Hamstrings Chest and Triceps Hypertrophy 1a Warm Up: Perform 3-5 minutes of cardio of your choice at an easy pace. Then follow with foam rolling any part of your body that may be sore. Instructions: Perform ALL of the sets of the exercises below before moving onto the next unless specified as a super set. Shoot me an email if anything needs to change. Perform about 2 sets as your warm up set for the first two exercises IF NEEDED. The weight for this should be light/medium, and you should only do about 4-6 reps or so. It’s just a practice for the actual exercise before beginning. It’s not meant to push you in the first two sets. After you perform your warm up sets, then the sets listed below are your WORKING sets. ISO(Isolated Side/Single Side on the machine) – For this set, you will perform the set for one side for the number of reps on your program, and then switch to the other for the same number of reps. So basically it’s a single sided set. Triple Drop – perform the first set using the heaviest weight you left off with during the exercise. Do as many as you can to failure (should be around 6-7 reps), immediately drop the weight down to the weight you used for the second set and perform as many reps as you can to failure. For the final drop, immediately drop the weight down to the weight you started the exercise with and rep out til failure with that one as well. (Drop set is the same thing, just this time only dropping the weight once after the first set to failure) Exercise Reps Sets Weight Tempo Rest Straight Sets No Super Set Bodyweight Push Up 6-8r – Start off 4 Bodyweight 2/0/2/0 60-80s closer to about Or 8 reps for the 2/0/1/0 first few sets, as you fatigue aim for the lower end. Incline Plate Loaded Hammer Set 1 – 10r 5 Sets 1-3 will increase w/ 2/0/2/0 60-80s Strength Press Set 2 – 8r each set. Set 4 same as Set 3 – 6r set 3. Set 5 same as 3 Set 4 – ISO – and 4, then 2, then 1. 6r (left/right) Set 5 Triple Drop Super Set #1 TRX Push Up OFFICIAL Set 1 – 12r 3 Bodyweight 2/0/1/0 0 Set 2 – 15r Set 3 – 20r Staggered Stance Cable Press (cable Set 1 – 12r 3 Increase weight w/each 2/0/1/0 60-80s press in mod. lunge position) Set 2 – 10r Set. Set 3 – 8r Super Set #2 Seated Machine Fly (Pec Deck Fly) Set 1 – 10r 4 HEAVY – no more than 2/2/2/0 0 Set 2 – 8r reps given 2 counts Set 3 – 8r out, 2 Set 4 – 6r counts hold postion, 2 counts to return to start, no rest start next rep Explosive Push Up (can do from a 5-6 Reps for 4 Bodyweight 2/2/2/0 60-80s modified position) all sets 2 counts out, 2 counts hold postion, 2 counts to return to start, no rest start next rep Straight Sets No Super Set V Handle Bar Tricep Push Down (Use Set 1 – 8r 3 Set 1 is heavy, set 2 up 2/0/2 80-90s the V shaped tricep bar for this one) Set 2 – 6r weight about 10-15%, set 2 up and Set 3 – Drop 3 keep same weight as down, no Set – Each set set 2, perform reps to holds to failure failure, then drop anywhere immediately back to weight in set 1, go to failure and done. Straight Sets - No Super Set Standing Single dumbbell Overhead Set 1 – 12r 3 HEAVY – no more than 2/0/2 80-90s Extension OFFICIAL Set 2 – 10r reps given. Weight 2 up and Set 3 – 8r increases with every set. down, no holds anywhere. Legs Mixed Volume 1a Warm Up: Perform 3-5 minutes of cardio of your choice at an easy pace. Then follow with foam rolling any part of your body that may be sore. Instructions: Perform ALL of the sets of the exercises below before moving onto the next. If something hurts/bothers you, then STOP. Shoot me an email if anything needs to change. Perform about 2 sets as your warm up set. The weight for this should be light/medium, and you should only do about 6 reps or so. It’s just a practice for the actual exercise before beginning. It’s not meant to push you in the first two sets. After you perform your warm up sets, then the sets listed below are your WORKING sets. Olympic Bar Tri-Set: This exercise set consists of the THREE exercises listed below: A1. DEEP Squat A2. Reverse Lunge (alternate l/r) A3. Plié Squat (feet turned out and wide apart) *Complete the number of reps listed below for EACH exercise. Perform one after the other WITHOUT REST between. Take the rest AFTER the plié squat.* Tempo: See Below For Full Explanation Click exercise name to view a demo. Exercise Reps Sets Weight Tempo Rest Angled Leg Press OFFICIAL Set 1 – 15 reps 4 Controlled failure for every 2/0/2/0 60-70s Set 2 – 12 reps set. The weight will Set 3 – 10 reps increase w/ each set Set 4 – 8 reps Smith Machine Stiff-Legged Deadlift Set 1 – 12 reps 3 Controlled failure for every 2/0/2/0 60-80s Set 2 – 10 reps set. The weight will Set 3 – 8 reps increase w/ each set Olympic Bar Tri Set (See Above) 2 Use the Olympic bar OR 2/0/2/0 30-45 secs For EACH ANY BARBELL, you can exercise: add something light (like 5- Set 1 – 15 reps 10 lbs, but this is more Set 2 – 20 reps endurance than strength based) Repeat one after the other WITHOUT REST between. Take the rest AFTER the plie squat Seated Leg Extension Set 1 – 25 reps 3 Use a weight that is 2/0/2/0 50-60s Set 2 – 20 reps light/moderate, controlled Set 3 – 15 reps failure for each set. The weight will increase for each Seated Hamstring Curl OFFICIAL Set 1 – 25 reps 3 Use a weight that is 2/0/2/0 50-60s Set 2 – 20 reps light/moderate, controlled Set 3 – 15 reps failure for each set. The weight will increase for each Back and Biceps Hypertrophy 1a Warm Up: Perform 3-5 minutes of cardio of your choice at an easy pace. Then follow with foam rolling any part of your body that may be sore. Instructions: Perform ALL of the sets of the exercises below before moving onto the next unless specified as a super set. Take about 2-3 mins between sets to allow your body to fully recover. If something hurts/bothers you, then STOP. Shoot me an email if anything needs to change. Perform about 2 sets as your warm up set for the first two exercises IF NEEDED. The weight for this should be light/medium, and you should only do about 4-6 reps or so.
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