Workout Routine

Upper Lower 4 Day Heavy/AMRAP

by BrendonBaker

4 Day split, hitting low but heavy volume early week, then medium AMRAP volume later in the week.

Workouts

Upper - Heavy

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
1
200 sec
2
80% TM
3 +
amrap
200 sec

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

bench press

2 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
1
200 sec
2
80% TM
3 +
amrap
200 sec

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

seated cable row

2 sets

Arnold Press Split Kneel

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
1
150 sec
2
80% TM
3 +
amrap
150 sec

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

Arnold Press Split Kneel

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
1
150 sec
2
80% TM
3 +
amrap
150 sec

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

lat pulldown

2 sets

Cable Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
5
100 sec
2
80% TM
5 +
amrap
100 sec

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

Cable Bicep Curl

2 sets

Cable Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
5
150 sec
2
80% TM
5 +
amrap
150 sec

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

Cable Tricep Extension

2 sets

Lower - Heavy

deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
1
200 sec
2
80% TM
3 +
amrap
200 sec

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

deadlift

2 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
1
200 sec
2
80% TM
3 +
amrap
200 sec

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

leg press

2 sets

Calf Press

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
5
200 sec
2
80% TM
8 +
amrap
200 sec

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

Calf Press

2 sets

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
5
150 sec
2
80% TM
5 +
amrap
150 sec

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

single arm, single leg romanian dead lift

2 sets

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE9
5
150 sec
2
80% TM
5 +
amrap
150 sec

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

Back Extension

2 sets

Tall Kneeling Cable Crunch

Set
Intensity
Weight
Reps
Rest time
1
@RPE9.5
5
150 sec
2
80% TM
5 +
amrap
150 sec

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

Tall Kneeling Cable Crunch

2 sets

Upper - AMRAP

bench press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6 +
amrap
150 sec
2
75% 1RM
6 +
amrap
150 sec

bench press

2 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6 +
amrap
150 sec
2
75% 1RM
6 +
amrap
150 sec

seated cable row

2 sets

Arnold Press Split Kneel

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6 +
amrap
150 sec
2
75% 1RM
6 +
amrap
150 sec

Arnold Press Split Kneel

2 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6 +
amrap
150 sec
2
75% 1RM
6 +
amrap
150 sec

lat pulldown

2 sets

Cable Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6 +
amrap
100 sec

Cable Bicep Curl

1 sets

Cable Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6 +
amrap
100 sec

Cable Tricep Extension

1 sets

Cable Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6 +
amrap
100 sec

Cable Bicep Curl

1 sets

Cable Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6 +
amrap
100 sec

Cable Tricep Extension

1 sets

Lower - AMRAP

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6 +
amrap
150 sec
2
75% 1RM
6 +
amrap
150 sec

deadlift

2 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6 +
amrap
200 sec
2
75% 1RM
6 +
amrap
200 sec

leg press

2 sets

Calf Press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6 +
amrap
150 sec
2
75% 1RM
6 +
amrap
150 sec

Calf Press

2 sets

single arm, single leg romanian dead lift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6 +
amrap
150 sec
2
75% 1RM
6 +
amrap
150 sec

single arm, single leg romanian dead lift

2 sets

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6 +
amrap
100 sec

Back Extension

1 sets

Tall Kneeling Cable Crunch

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6 +
amrap
100 sec

Tall Kneeling Cable Crunch

1 sets

Back Extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
6 +
amrap
100 sec

Back Extension

1 sets

Tall Kneeling Cable Crunch

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6 +
amrap
100 sec

Tall Kneeling Cable Crunch

1 sets