Workout Routine

4 day split, compound

by jonas.stiborg

D1 Chest & Triceps, D2 Back &Biceps, D3 Legs & Core, D4 Shoulders & Core. Focus on compound movements and minimize injury

Workouts

Day 1 Chest & Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
65% TM
8
180 sec
2
70% 1RM
8
180 sec
3
80% 1RM
8
180 sec

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

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
120 sec
2
70% 1RM
8
120 sec
3
80% 1RM
8
120 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 2.5 kg.

incline bench press

3 sets

triceps pushdowns

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
80% 1RM
10
120 sec

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

triceps pushdowns

3 sets

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
80% 1RM
10
120 sec

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

overhead triceps extension

3 sets

Day 2 Back & Biceps

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% TM
10
120 sec
2
70% 1RM
10
120 sec
3
80% 1RM
10
120 sec

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

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
80% 1RM
10
120 sec

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

seated cable row

3 sets

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5 +
amrap
120 sec
2
–
–
5 +
amrap
120 sec
3
–
–
5 +
amrap
120 sec

pullup

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
80% 1RM
10
120 sec

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

curl

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
80% 1RM
10
120 sec

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

hammer curl

3 sets

Day 3 Legs & Core

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
6
120 sec
2
70% 1RM
6
120 sec
3
80% 1RM
6
120 sec

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

squat

3 sets

elevated glute bridge

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
80% 1RM
10
120 sec

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

elevated glute bridge

3 sets

plank

Set
Time
Rest time
1
60 sec
120 sec
2
60 sec
120 sec
3
60 sec
120 sec

plank

3 sets

Day 4 Shoulders & Core + Extra chest

overhead press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
8
120 sec
2
70% 1RM
8
120 sec
3
80% 1RM
8
120 sec

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

overhead press

3 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
80% 1RM
10
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.5 kg.

lateral raise

3 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
10
120 sec
2
70% 1RM
10
120 sec
3
80% 1RM
10
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.5 kg.

front raise

3 sets

side plank

Set
Time
Rest time
1
60 sec
120 sec
2
60 sec
120 sec
3
60 sec
120 sec

side plank

3 sets