Workout Routine

4 Day Split

by JimBlitz

Diversity

Workouts

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
5
90 sec
2
100% 1RM
5
90 sec
3
100% 1RM
5
90 sec
4
100% 1RM
5
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
90 sec
2
100% 1RM
12
90 sec
3
100% 1RM
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

calf raise

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
90 sec
2
100% 1RM
8
90 sec
3
100% 1RM
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bulgarian split squat

3 sets

trap bar deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
5
90 sec
2
100% 1RM
5
90 sec
3
100% 1RM
5
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

trap bar deadlift

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
90 sec
2
100% 1RM
12
90 sec
3
100% 1RM
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg curl

3 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
90 sec
2
100% 1RM
12
90 sec
3
100% 1RM
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg extension

3 sets

hanging leg raises

Set
Reps
Rest time
1
12 +
amrap
100 sec
2
12 +
amrap
100 sec
3
12 +
amrap
100 sec

hanging leg raises

3 sets

Chest & Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
5
90 sec
2
100% 1RM
5
90 sec
3
100% 1RM
5
90 sec
4
100% 1RM
5
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

4 sets

Incline Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
90 sec
2
100% 1RM
8
90 sec
3
100% 1RM
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Incline Dumbbell Press

3 sets

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
90 sec
2
100% 1RM
12
90 sec
3
100% 1RM
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Chest Fly

3 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
8 +
amrap
90 sec
2
8 +
amrap
90 sec
3
8 +
amrap
90 sec

Dips

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
90 sec
2
100% 1RM
8
90 sec
3
100% 1RM
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

tricep pushdown

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
90 sec
2
100% 1RM
8
90 sec
3
100% 1RM
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

skull crushers

3 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12 +
amrap
90 sec
2
100% 1RM
12 +
amrap
90 sec
3
100% 1RM
12 +
amrap
90 sec

overhead triceps extension

3 sets

Back & Biceps

Pull-ups

Set
Intensity
Weight
Reps
Rest time
1
5 +
amrap
100 sec
2
5 +
amrap
100 sec
3
5 +
amrap
100 sec
4
5 +
amrap
100 sec

Pull-ups

4 sets

dumbbell row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
100 sec
2
100% 1RM
8
100 sec
3
100% 1RM
8
100 sec

dumbbell row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
90 sec
2
100% 1RM
8
90 sec
3
100% 1RM
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
90 sec
2
100% 1RM
12
90 sec
3
100% 1RM
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

seated cable row

3 sets

Barbell Curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
90 sec
2
100% 1RM
8
90 sec
3
100% 1RM
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Barbell Curl

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
90 sec
2
100% 1RM
8
90 sec
3
100% 1RM
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

preacher curl

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
90 sec
2
100% 1RM
12
90 sec
3
100% 1RM
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

curl

3 sets

Shoulders & Forearms

overhead press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
5
90 sec
2
100% 1RM
5
90 sec
3
100% 1RM
5
90 sec
4
100% 1RM
5
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

overhead press

4 sets

Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
8
90 sec
2
100% 1RM
8
90 sec
3
100% 1RM
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Arnold Press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
90 sec
2
100% 1RM
12
90 sec
3
100% 1RM
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lateral raise

3 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
90 sec
2
100% 1RM
12
90 sec
3
100% 1RM
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

front raise

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
90 sec
2
100% 1RM
12
90 sec
3
100% 1RM
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

rear delt fly

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
90 sec
2
100% 1RM
12
90 sec
3
100% 1RM
12
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

shrug

3 sets

Wrist Roller

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
5 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 2.5 kg
Extra 3+ reps, increase 1RM by 5 kg
2
100% 1RM
5 +
amrap
90 sec
3
100% 1RM
5 +
amrap
90 sec

Wrist Roller

3 sets