4-Day Split Program (Research Based)

This is a 4-day split strength training plan designed for both intermediate and advanced level gym goers. More experienced weight lifters simply use a higher percentage of 1-RM for major lifts like squat and bench press.

The program is take from a 2013 research paper published in the Journal of Strength & Conditioning by Mike Greenwood et al.

The exact order of each exercise - in each training session - was followed as reported in the study. Subjects performed 3 sets of each exercises, resting 90-seconds between sets.

Nutrition

One of the many interesting thing I found in the study was on the nutrition side. Protein intake was significantly increased from baseline of the study. The male subjects in the study consumed 22-29 percent of their total calories from protein which equated to about 190-200 grams/protein each day for 12 weeks while on the study. This included 20-grams in the form of a post workout drink.

Program Design


Day 1 - Training Focus: Upper Body Push. Includes 8 exercises x 3 sets each - 60-75 minute workout time.


Day 2 - Training Focus: Lower body + Upper body pull. Includes 8 exercises x 3 sets each - 60-75 minute workout time.


Day 3 - Training Focus: Upper body push. Includes 8 exercises x 4 sets each - 75-90 minute workout time.


Day 4 - Training Focus: Lower body + upper body pull. Includes 8 exercises x 4 sets each - 75-90 minute workout time.




Stay Strong Together,



MICHAEL WOOD, CSCS
Jefit


Reference

Greenwood, M., et. al. (2013). Greater Gains in Strength and Power With Intraset Rest Intervals in Hypertrophic Training. Journal of Strength & Conditioning Research. 27(11): 3116–3131.