Workout Routine

California Kickstart

by tallulahlm

4 day split: push, pull, hinge, squat

Workouts

Pull

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec

pullup

1 sets

lat pulldown

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

lat pulldown

3 sets

seated cable row

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

seated cable row

3 sets

Straight arm cable push down

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

Straight arm cable push down

3 sets

face pull

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

face pull

3 sets

Superset: hammer curl + other bicep

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec
4
–
–
15
30 sec

Superset: hammer curl + other bicep

4 sets

Core tabata

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
10 sec
3
10 sec
4
10 sec
5
10 sec
6
10 sec
7
10 sec
8
10 sec
9
10 sec
10
10 sec
11
10 sec
12
10 sec

Core tabata

12 sets

Squat

bulgarian split squat

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

bulgarian split squat

3 sets

Single leg press

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

Single leg press

3 sets

cable kickback

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

cable kickback

3 sets

leg extension

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

leg extension

3 sets

goblet squat

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

goblet squat

3 sets

Core & balance finisher

Set
Intensity
Weight
Reps
Rest time
1
20 sec
2
20 sec
3
20 sec
4
20 sec
5
20 sec
6
20 sec
7
20 sec
8
20 sec

Core & balance finisher

8 sets

Push

bench press

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

bench press

3 sets

single arm overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

single arm overhead press

3 sets

fly

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

fly

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

cable lateral raise

3 sets

Superset: Tricep push down + skull crusher

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec
4
–
–
15
60 sec

Superset: Tricep push down + skull crusher

4 sets

Core & mobility finisher

Set
Intensity
Weight
Reps
Rest time
1
20 sec
2
20 sec
3
20 sec
4
20 sec
5
20 sec
6
20 sec
7
20 sec
8
20 sec
9
20 sec

Core & mobility finisher

9 sets

Hinge

glute ham raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
120 sec
2
–
–
12
120 sec
3
–
–
12
120 sec

glute ham raise

3 sets

hip thrust

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

hip thrust

3 sets

single arm, single leg romanian dead lift

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

single arm, single leg romanian dead lift

3 sets

leg curl

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

leg curl

3 sets

Iliopsoas march

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

Iliopsoas march

3 sets

Weighted butterfly

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

Weighted butterfly

3 sets

Superset: SL glute bridge + frog pumps

Set
Intensity
Weight
Reps
Rest time
1
15
30 sec
2
15
30 sec
3
15
30 sec
4
15
30 sec

Superset: SL glute bridge + frog pumps

4 sets