muaythai187
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The Routine
The basic concept of this routine is simple - lower body one day with upper body being trained the next day followed by a rest day. Then repeat this again and take the weekend off.
The 4 day Split
DAY 1 (Monday): Lower body/static ab work/obliques
DAY 2 (Tuesday): Upper body and trunk flexion (movements initiated from the rib cage)
DAY 4 (Thursday): Lower body, static ab work/obliques
DAY 5 (Friday): Upper body and trunk flexion (movements initiated from the hips)
The Exercises
Note: Click here for video clips of each exercise)
Day 1 - Lower Body/Abs
Front Squat/Back Squat
Alternating Lunges
Good Mornings
Standing Calve Raises
Diagonal Cable Wood Chops
Planks
Day 2 - Upper Body
Straight Arm Pull Downs
Flat Bench Press/Dumbbell Chest Press
Standing Dumbbell Shoulder Press
Dips
Variation of Standing Biceps Curls
Swiss Ball Cable Crunches
Day 4 - Lower Body
Deadlifts
Step Ups
Pull Through
Seated Calve Raises
Walk Outs
Side Planks
Day 5 - Upper Body
Chin Ups/ Modified Pull Ups
Seated Wide Grip Cable Row/One Arm Dumbbell Rows
Push Ups (variations)
Scaption
Dumbbell Skull Crushers
Leg Raises
Loading Parameters
Weeks 1-4
Day 1/4- Lower Body
Number of sets per exercise: 6
Loads: 65-75% of 1RM
Rest: 1 minute
Reps: 5-8
Day 2/5 - Upper Body
Number of sets per exercise: 6
Loads: 65-75% of 1RM
Rest: 1 minute
Reps: 5-8
Weeks 5-9
Day 1/4 - Lower Body
Number of sets per exercise: 3-4
Loads: 75 –80% of 1RM
Rest: 2 minutes
Reps: 10-12
Day 2/ 5 - Upper Body
Number of sets per exercise: 3-4
Loads: 75 -80% of 1RM
Rest: 2 minutes
Reps: 10-12
Week 10-14
Day 1/4- Lower Body
Number of sets per exercise: 2-3
Loads: 80-85% of 1RM
Rest: 2-3 minutes
Reps: 8-10
Day 2/5 - Upper Body
Number of sets per exercise: 2-3
Loads: 80-85% of 1RM
Rest: 2-3 minutes
Reps: 8-10
Week 15-19
Day 1/4- Lower Body
Number of sets per exercise: 2-3
Loads: 85-90% of 1RM
Rest: 3 minutes
Reps: 6
Day 2/5 - Upper Body
Number of sets per exercise: 2-3
Loads: 85-90% of 1RM
Rest: 3 minutes
Reps: 6
The basic concept of this routine is simple - lower body one day with upper body being trained the next day followed by a rest day. Then repeat this again and take the weekend off.
The 4 day Split
DAY 1 (Monday): Lower body/static ab work/obliques
DAY 2 (Tuesday): Upper body and trunk flexion (movements initiated from the rib cage)
DAY 4 (Thursday): Lower body, static ab work/obliques
DAY 5 (Friday): Upper body and trunk flexion (movements initiated from the hips)
The Exercises
Note: Click here for video clips of each exercise)
Day 1 - Lower Body/Abs
Front Squat/Back Squat
Alternating Lunges
Good Mornings
Standing Calve Raises
Diagonal Cable Wood Chops
Planks
Day 2 - Upper Body
Straight Arm Pull Downs
Flat Bench Press/Dumbbell Chest Press
Standing Dumbbell Shoulder Press
Dips
Variation of Standing Biceps Curls
Swiss Ball Cable Crunches
Day 4 - Lower Body
Deadlifts
Step Ups
Pull Through
Seated Calve Raises
Walk Outs
Side Planks
Day 5 - Upper Body
Chin Ups/ Modified Pull Ups
Seated Wide Grip Cable Row/One Arm Dumbbell Rows
Push Ups (variations)
Scaption
Dumbbell Skull Crushers
Leg Raises
Loading Parameters
Weeks 1-4
Day 1/4- Lower Body
Number of sets per exercise: 6
Loads: 65-75% of 1RM
Rest: 1 minute
Reps: 5-8
Day 2/5 - Upper Body
Number of sets per exercise: 6
Loads: 65-75% of 1RM
Rest: 1 minute
Reps: 5-8
Weeks 5-9
Day 1/4 - Lower Body
Number of sets per exercise: 3-4
Loads: 75 –80% of 1RM
Rest: 2 minutes
Reps: 10-12
Day 2/ 5 - Upper Body
Number of sets per exercise: 3-4
Loads: 75 -80% of 1RM
Rest: 2 minutes
Reps: 10-12
Week 10-14
Day 1/4- Lower Body
Number of sets per exercise: 2-3
Loads: 80-85% of 1RM
Rest: 2-3 minutes
Reps: 8-10
Day 2/5 - Upper Body
Number of sets per exercise: 2-3
Loads: 80-85% of 1RM
Rest: 2-3 minutes
Reps: 8-10
Week 15-19
Day 1/4- Lower Body
Number of sets per exercise: 2-3
Loads: 85-90% of 1RM
Rest: 3 minutes
Reps: 6
Day 2/5 - Upper Body
Number of sets per exercise: 2-3
Loads: 85-90% of 1RM
Rest: 3 minutes
Reps: 6