Workout Routine

Whole Body; 4 day split

by dburdin

Beginner split for best possible growth. Designed from "Building Your First program series" - Renaissance Periodization.

Link: https://youtube.com/playlist?list=PLmwdD2ihxSMkr1Qv9WhdHjnRBGvmkkkWd&si=5nVWfbdAvjgbOiqf Made on 11/22/2023 10:42 P.M

Starting TM is 75% of 1RM.

Workouts

Sunday

Walking; Treadmill

Set

Intensity

Weight

Reps

Rest time

1

0 sec

squat

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

10

90 sec

2

@RPE6

8

90 sec

Kettlebell Swing

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

10

90 sec

2

@RPE6

8

91 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

10

90 sec

2

@RPE6

8

90 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

10

90 sec

2

@RPE6

8

90 sec

Barbell Curl

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

10

90 sec

2

@RPE6

8

90 sec

bench press

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

10

90 sec

2

@RPE6

8

90 sec

overhead triceps extensions

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

10

90 sec

2

@RPE6

8

90 sec

Tuesday

Walking; Treadmill

Set

Intensity

Weight

Reps

Rest time

1

0 sec

overhead triceps extensions

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

10

90 sec

2

@RPE6

8

90 sec

Barbell Curl

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

10

90 sec

2

@RPE6

8

90 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

10

90 sec

2

@RPE6

8

90 sec

barbell row

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

10

90 sec

2

@RPE6

8

90 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

10

90 sec

2

@RPE6

8

90 sec

Kettlebell Swing

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

10

90 sec

2

@RPE6

8

90 sec

squat

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

10

90 sec

2

@RPE6

8

90 sec

Thursday

Walking; Treadmill

Set

Intensity

Weight

Reps

Rest time

1

0 sec

lunge

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

13

90 sec

2

@RPE6

8

89 sec

Stiff-Legged Deadlift

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

10

90 sec

2

@RPE6

8

90 sec

Bent-Over Row

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

10

90 sec

2

@RPE6

9

87 sec

Flat Dumbbel Press

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

11

90 sec

2

@RPE6

8

87 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

12

90 sec

2

@RPE6

8

88 sec

Dumbbell Curl

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

13

90 sec

2

@RPE6

8

85 sec

Barbell Skull Crusher

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

13

90 sec

2

@RPE6

8

87 sec

Saturday

Walking; Treadmill

Set

Intensity

Weight

Reps

Rest time

1

0 sec

Barbell Skull Crusher

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

10

90 sec

2

@RPE6

8

90 sec

Dumbbell Curl

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

10

90 sec

2

@RPE6

8

90 sec

lateral raise

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

10

90 sec

2

@RPE6

8

90 sec

Flat Dumbbel Press

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

10

100 sec

2

@RPE6

8

90 sec

Bent-Over Row

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

10

90 sec

2

@RPE6

8

90 sec

Stiff-Legged Deadlift

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

10

90 sec

2

@RPE6

8

90 sec

lunge

Set

Intensity

Weight

Reps

Rest time

1

55% 1RM

10

90 sec

2

@RPE6

8

90 sec