Workout Routine

Badithi 4-Day Split

by sam.sarkar11

  • Upper, Lower x2
  • Warm-up in a pyramid scheme before heavy compound lifts with 12 reps of 60% working weight, 8 reps of 85% working weight, and finally 4 reps of 110% working weight
  • Slow eccentric, Fast concentric and a short pause at the stretched position.

Workouts

Upper 1

Assisted Chin-Up

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
15
90 sec
2
80% 1RM
15
90 sec
3
80% 1RM
15
180 sec

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

Assisted Chin-Up

3 sets

Machine Row

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
15
90 sec
2
80% 1RM
15
90 sec
3
80% 1RM
15
180 sec

Machine Row

3 sets

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15
90 sec
2
60% 1RM
15
180 sec

Chest Press

2 sets

hanging leg raises

Set
Reps
Rest time
1
15
90 sec
2
15
0 sec

hanging leg raises

2 sets

Lower 1

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
90 sec
2
80% 1RM
10
90 sec
3
80% 1RM
10
180 sec

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

squat

3 sets

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
15
90 sec
2
80% 1RM
15
90 sec
3
80% 1RM
15
180 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 1 kg.

Hyperextensions

3 sets

Glute Bridge

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
15
90 sec
2
80% 1RM
15
180 sec

Glute Bridge

2 sets

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
15
60 sec
2
80% 1RM
15
120 sec

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

Shoulder press

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
15
60 sec
2
80% 1RM
15
0 sec

curl

2 sets

Upper 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
15
90 sec
2
80% 1RM
15
90 sec
3
80% 1RM
15
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 kg.

bench press

3 sets

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
15
90 sec
2
80% 1RM
15
90 sec
3
80% 1RM
15
180 sec

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

Chest Fly

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15
90 sec
2
60% 1RM
15
180 sec

lat pulldown

2 sets

Crunches

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
10
90 sec
2
80% 1RM
10
0 sec

Crunches

2 sets

Lower 2

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20
60 sec
2
80% 1RM
20
0 sec

tricep pushdown

2 sets

Leg press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
15
90 sec
2
80% 1RM
15
90 sec
3
80% 1RM
15
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 kg.

Leg press

3 sets

Seated Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
15
90 sec
2
80% 1RM
15
90 sec
3
80% 1RM
15
180 sec

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

Seated Hamstring Curl

3 sets

Glute Kickbacks

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
15
90 sec
2
80% 1RM
15
90 sec
3
80% 1RM
15
180 sec

Glute Kickbacks

3 sets