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This is a complete, beginner, full body, 4-day split strength training plan. Research shows that four versus three days is better for building muscle mass if intensity is equal across the board. The program is split into the following training days: Day 1: Back & Core Day 2: Bicep/Forearm/Tricep Day 3: Chest & Shoulder Day 4: Legs *Repeat this sequence again, following 24-hours rest. What you can expect from the workout. Each session is about an hour long. No supersets. Each sessions has about 20-30 total sets. The majority of your sets require 5-8 repetitions. This means you need to go heavy on the weight, use good form, and be able to only perform the suggested number of repetitions. Once you can move past that number, increase your resistance by 5 percent for upper body and 10% for lower body exercises. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Barbell Deadlift
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3x6 reps |
rest: 120s
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Barbell Bent-Over Row
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3x10 reps |
rest: 90s
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Cable Lat Pulldown (Wide Grip)
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3x10 reps |
rest: 120s
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Cable Seated Row
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3x10 reps |
rest: 120s
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Decline Crunch
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3x15 reps |
rest: 60s
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Air Bike
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2x20 reps |
rest: 60s
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Hanging Leg Raise
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1x15 reps |
rest: 60s
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Barbell Curl
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3x6 reps |
rest: 120s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x10 reps |
rest: 30s
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Dip
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3x6 reps |
rest: 90s
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EZ Bar Tricep Extension
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x10 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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3x10 reps |
rest: 60s
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Barbell Wrist Curl (Posterior)
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3x10 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 150s
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Barbell Incline Bench Press
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3x8 reps |
rest: 90s
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Machine Fly
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3x8 reps |
rest: 60s
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Barbell Shoulder Press
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3x8 reps |
rest: 120s
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Dumbbell Seated Shoulder Press
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3x8 reps |
rest: 60s
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Barbell Shrug
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3x10 reps |
rest: 60s
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Cable Pull Through
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3x10 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 180s
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Dumbbell Lunge
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3x8 reps |
rest: 90s
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Dumbbell Bench Squat
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3x8 reps |
rest: 90s
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Machine Seated Calf Raise
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3x15 reps |
rest: 60s
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Machine Calf Raise
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3x12 reps |
rest: 60s
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