Workout Routine

BaB 4 day split (1)

by docwalk76

4 day at home barbell only, weeks 1-4

  1. Back and Bicep: Superset: Flys and concentration curls. Renegage rows and Hammer Curls
  2. Chest and Triceps Superset: Tricep kickbacks and overhead extension, pullover and dips
  3. Legs: Superset: Romanian and goblet, Stepups and glute bridge
  4. Shoulders: Steering wheel, rear delt raise

Starting TM is 80% of 1RM.

Workouts

Back and Bicep

push up

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

push up

3 sets

dumbbell row

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

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

dumbbell row

3 sets

Bent Over Reverse Fly

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

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

Bent Over Reverse Fly

3 sets

concentration curl

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

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

concentration curl

3 sets

renegade row

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

renegade row

3 sets

hammer curl

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

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

hammer curl

3 sets

Chest and Triceps

fly

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

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

fly

3 sets

triceps kickback

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

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

triceps kickback

3 sets

overhead triceps extensions

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

overhead triceps extensions

3 sets

pullovers

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

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

pullovers

3 sets

Triceps Dip

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

Triceps Dip

3 sets

push up

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

push up

3 sets

Legs

Dumbbell Step Up

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

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

Dumbbell Step Up

3 sets

elevated glute bridge

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

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

elevated glute bridge

3 sets

Dumbbell Squat

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

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

Dumbbell Squat

3 sets

romanian deadlift

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

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

romanian deadlift

3 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
7
90 sec

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

goblet squat

3 sets

bulgarian split squat

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

bulgarian split squat

3 sets

Shoulders and CORE

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

overhead press

3 sets

Arnold Press

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

Arnold Press

3 sets

upright row

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

upright row

3 sets

Steering Wheel

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

Steering Wheel

3 sets

rear delt row

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

rear delt row

3 sets