Workout Routine

4 Day Split

by thehaffey

Body Building

Workouts

Back/ Bi's

deadlift

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
5
100 sec
2
85% 1RM
5
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

deadlift

2 sets

One Arm Dumbbell Row

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
12
100 sec
2
65% 1RM
12
100 sec
3
75% 1RM
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

One Arm Dumbbell Row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
85% 1RM
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

lat pulldown

3 sets

Machine Row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
12
100 sec
2
85% 1RM
12
100 sec
3
95% 1RM
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

Machine Row

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
85% 1RM
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

curl

3 sets

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
12
100 sec
2
85% 1RM
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

concentration curl

2 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
12
100 sec
2
75% 1RM
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

hammer curl

2 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
8 +
amrap
100 sec
2
65% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 2-3 reps, increase TM by 2.5 kg
Extra 4+ reps, increase TM by 5 kg

pullup

2 sets

Chest and Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
75% TM
10
100 sec
3
85% TM
8
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

bench press

3 sets

Chest Dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Chest Dip

3 sets

Incline Dumbbell Fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
100 sec
2
75% TM
15
100 sec
3
80% TM
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

Incline Dumbbell Fly

3 sets

Push Up

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

Push Up

2 sets

EZ Bar Skull Crushers

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
100 sec
2
80% TM
10
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

EZ Bar Skull Crushers

2 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
70% TM
12
100 sec
2
80% TM
10
100 sec
3
90% TM
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the TM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase TM by 1 kg
Extra 3+ reps, increase TM by 2 kg

overhead triceps extensions

3 sets

Cable Rope Tricep Push Down

Set
Intensity
Weight
Reps
Rest time
1
75% TM
15
100 sec
2
80% TM
15
100 sec
3
85% TM
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

Cable Rope Tricep Push Down

3 sets

Legs

Kickstand Squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
65% TM
10
100 sec
3
65% TM
10
100 sec

Kickstand Squat

3 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
100 sec
2
75% TM
8
120 sec
3
85% TM
6 +
amrap
180 sec
4
90% TM
3 +
amrap
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 kg.

squat

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
80% TM
20
100 sec
2
80% TM
20
100 sec
3
80% TM
20
100 sec

calf raise

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

hip thrust

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
65% TM
12
100 sec
3
65% 1RM
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

bulgarian split squat

3 sets

nordic curl

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

nordic curl

3 sets

Single leg box squat with jump

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

Single leg box squat with jump

3 sets

Single leg plyo circuit

Set
Intensity
Weight
Reps
Rest time
1
60 sec
2
60 sec
3
60 sec

Single leg plyo circuit

3 sets

Shoulders/ Traps/ Forearms

Standing Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
75% TM
10
100 sec
3
80% TM
10
100 sec

Standing Shoulder Press

3 sets

Seated Arnold's

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
12
100 sec
3
85% TM
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

Seated Arnold's

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
100 sec
2
75% TM
15
100 sec
3
85% TM
15
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

lateral raise

3 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
65% TM
12
100 sec
2
75% TM
12
100 sec
3
85% TM
12
100 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 1 kg.

upright row

3 sets

Trap Shrugs

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Trap Shrugs

3 sets

Seated wrist curl

Set
Intensity
Weight
Reps
Rest time
1
65% TM
15
100 sec
2
70% TM
15
100 sec
3
75% TM
15
100 sec

Seated wrist curl

3 sets