Workout Routine

4 day split

by hardyyyyyyyy

.

Workouts

Legs

front squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
40 sec
2
–
–
10
40 sec
3
–
–
10
40 sec
4
–
–
10
40 sec
5
–
–
10
40 sec
6
–
–
10
40 sec

front squat

6 sets

calf raise

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

calf raise

3 sets

Back

rear delt fly

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

rear delt fly

3 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
30 sec
3
–
–
10
0 sec
4
–
–
10
30 sec
5
–
–
10
0 sec
6
–
–
10
30 sec

single arm row

6 sets

standing two-dumbbell bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

standing two-dumbbell bent over row

3 sets

Incline dumbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

Incline dumbell row

3 sets

deadlift

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

deadlift

3 sets

Arnold press

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

Arnold press

3 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
45 sec
2
–
–
8
45 sec
3
–
–
8
45 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1 kg.

front raise

3 sets

Chest

fly

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
12 +
amrap
60 sec
2
80% 1RM
12 +
amrap
60 sec
3
80% 1RM
12 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 0.5 kg
Extra 3+ reps, increase 1RM by 1 kg

fly

3 sets

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
100 sec
2
80% 1RM
8
100 sec

decline bench press

2 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
100 sec
2
80% 1RM
8
100 sec

bench press

2 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
8
50 sec
2
80% 1RM
8
50 sec

incline bench press

2 sets

Biceps

zottmann curl

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1 kg.

zottmann curl

3 sets

One arm biceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
0 sec
2
–
–
8
60 sec
3
–
–
8
0 sec
4
–
–
8
60 sec
5
–
–
8 +
amrap
0 sec
6
–
–
8 +
amrap
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1 kg.

One arm biceps extension

6 sets

Incline dumbell curl

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1 kg.

Incline dumbell curl

3 sets

Supine dumbell curl

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

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1.25 kg.

Supine dumbell curl

3 sets

Triceps

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
10 +
amrap
30 sec
2
–
–
10 +
amrap
30 sec
3
–
–
10 +
amrap
30 sec

dip

3 sets

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1 kg.

triceps kickback

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1 kg.

overhead triceps extensions

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 1 kg.

skull crushers

3 sets

Biceps short

zottmann curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
45 sec
2
–
–
8
45 sec
3
–
–
8
45 sec

zottmann curl

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
45 sec
2
–
–
8
45 sec
3
–
–
8
45 sec

curl

3 sets