The workouts in this section are designed to build the size of your muscles. Therefore, we need to follow some basic and proven tenets of hypertrophy.
We build from the basic movements, like Squats and Deadlifts, and utilize progressive overload techniques to continually add demand to your body with more weight, more volume, an increased range of motion, and intensity.
In these workouts, we’ll be aiming to lift as much weight as possible in the 8–15 rep range for 3–6 sets. We’ll also be using the strength-building protocols of Mechanical Drop sets, Super Sets, PSD sets, Rack and Run sets, Pre-Exhaust sets, and Hybrid exercises.
To assist this, we’ve programmed in four different training splits. It’s time to drop your “3 sets of 10 reps” routine from high school and stimulate new gains. Training splits are just that: they split up your training over a typical week. “Splits” allow the lifter to focus on specific areas of the body each day. Ultimately, a training split should be based on your goals, schedule, and experience.
While there is no universal training split that’s ideal for all pur-poses, this section includes four of the most popular “splits”, outlined on the following page.
TRAINING SPLIT #1: UPPER/LOWER
Monday - Upper Body
Tuesday - Lower Body
Thursday - Upper Body
Friday - Lower Body
TRAINING SPLIT #2: PUSH/PULL
Monday - Upper Body Push (Chest, Shoulders, Triceps)
Tuesday - Lower Body Push (Squat, Lunge)
Thursday - Upper Body Pull (Back, Rear Delts, Traps, Biceps)
Friday - Lower Body Pull (Deadlift, Glutes)
TRAINING SPLIT #3: UPPER PUSH/PULL AND LEGS
Monday - Upper Body Push (Chest, Shoulders, Triceps)
Wednesday - Upper Body Pull (Back, Biceps, Traps)
Friday - Lower Body
TRAINING SPLIT #4: FULL BODY
Monday - Full Body (Chest and Shoulders)
Wednesday - Full Body (Back and Deadlift)
Friday - Full Body (Squat)
TRAINING SPLIT #1: UPPER/LOWER
Workout #1: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Floor Press - 12,10,8
Row - 12,10,8
Pre-Exhaust Set
1A. Lateral Raise - 3 sets of 10 reps
1B. Alternating Shoulder Press - 3 sets of 10 reps
Chin-Up - Complete 30 reps in as few sets as possible
Super Set
Bicep Curl - 3 sets
Overhead Triceps Extension - 3 sets
Program Notes: Circuit the warm-up/activation exercises. Super set the pre-exhaust exercises to get improved results for Shoulder Press.
TRAINING SPLIT #1: UPPER/LOWER
Workout #2: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Active Kneeling Hip/Quad Stretch - 2 sets of 8 each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
RDL - 12,10,8,8
Split Squat - 12,10,8 each leg
Bench Single Leg Glute Bridge - 12,10,8 each leg
Rack and Run Set
Goblet Squat - 2 sets of 12,12,12
Program Notes: Circuit the warm-up/activation exercises. Start with a weight you can comfortably complete 15 reps with for the Rack and Run Goblet Squat sets, and drop about 10–20 lbs. each set. Do 36 straight reps (3 sets of 12 reps each), rest to full recovery, and repeat.
TRAINING SPLIT #1: UPPER/LOWER
Workout #3: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Shoulder Press - 12,10,8
Single Arm Row (supported) - 12,10,8 each arm
Pre-Exhaust Set
1A. Push-Up - 3 sets of 10
1B. Bench Press - 3 sets of 10
Pull-Up - Complete 30 reps in as few sets as possible
Super Set
Incline Bicep Curl - 3 sets
Triceps Pullover - 3 sets
Program Notes: Circuit the warm-up/activation exercises. Super set the pre-exhaust exercises to get improved results for the chest muscles.
TRAINING SPLIT #1: UPPER/LOWER
Workout #4: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Active Kneeling Hip/Quad Stretch - 2 sets of 8 each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
Rest/Pause Set
Goblet Squat - 3 sets of 8,8,8
Single Leg Deadlift (holding two dumbbells) - 3 sets of 12,10,8 each leg
Reverse Lunge - 3 sets of 12,10,8 each leg
Farmers Walk - 3 sets of 40 yards
Program Notes: Circuit the warm-up/activation exercises. Start with a weight you can comfortably complete 12 reps with for the Rest/Pause Goblet Squat sets.
TRAINING SPLIT #2: PUSH/PULL
Workout #1: Upper Body Push
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Floor Press - 12,10,8,8
Incline Chest Press - 12,10,8,8
Pre-Exhaust Set
1A. Front Overhead Raise - 3 sets of 10 reps
1B. Arnold Press - 3 sets of 10 reps
Triceps Pullover - 12,12,12
Triceps Kickback - 15,15
Program Notes: Circuit the warm-up/activation exercises. Super set the pre-exhaust exercises to get improved results for shoulders.
TRAINING SPLIT #2: PUSH/PULL
Workout #2: Lower Body Push
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Active Kneeling Hip/Quad Stretch - 2 sets of 8 each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
PSD Set: Quads
1A. Reverse Lunge - 4 sets of 20 reps each leg
1B. Goblet Squat - 4 sets of 10 reps
1C. Reverse Lunge - 4 sets of 10 reps each leg
Overhead Squat - 12,12,12
Lateral Lunge - 3 sets of 12 reps each leg
Sumo Goblet Squat - 12,12,12
Program Notes: Circuit the warm-up/activation exercises. Start with PSD sets to put forward best efforts.
TRAINING SPLIT #2: PUSH/PULL
Workout #3: Upper Body Pull
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Mechanical Drop Set
1A. Chin-Up - 3 sets of 6–12 reps
1B. Row - 3 sets of 6–12 reps
Alternating Row - 8,8,8,8 each arm
Upright Row - 12,10,8
Super Set
Shrug - 3 sets of 10 reps
Rear Delt Raise - 3 sets of 10 reps
Hammer Curl - 12,12,12
Program Notes: Circuit the warm-up/activation exercises. Quickly move from Chin-Up to Row in order to lengthen the set.
TRAINING SPLIT #2: PUSH/PULL
Workout #4: Lower Body Pull
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Active Kneeling Hip/Quad Stretch - 2 sets of 8 each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
Pre-Exhaust Set: Glutes/Hamstrings
1A. Bench Glute Bridge - 4 sets of 20,20,20,20
1B. RDL - 4 sets of 12,10,8,8
Swing - 12,10,8
Sumo Deadlift - 12,10,8
Single Leg RDL - 3 sets of 8 reps each leg
Program Notes: Circuit the warm-up/activation exercises. Add a light dumbbell or band resistance to Bench Glute Bridge for extra challenge.
TRAINING SPLIT #3: UPPER PUSH/PULL AND LEGS
Workout #1: Upper Body Push
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Floor Press - 12,10,8,8
Incline Chest Press - 12,10,8,8
Pre-Exhaust Set
1A. Front Overhead Raise - 3 sets
1B. Arnold Press - 3 sets
Chin-Ups - Complete 30 reps in as few sets as possible
Triceps Pullover - 12,12,12
Program Notes: Circuit the warm-up/activation exercises. Alternate between Front Overhead Raise and Arnold Press during Pre-Exhaust set for best results.
TRAINING SPLIT #3: UPPER PUSH/PULL AND LEGS
Workout #2: Lower Body Super Sets
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Active Kneeling Hip/Quad Stretch - 2 sets of 8 each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
1A. Reverse Lunge - 3 sets of 20 reps each leg
1B. RDL - 3 sets of 10,10,10
2A. Bulgarians Squat - 3 sets of 20 reps each leg
2B. Swing - 3 sets of 10,10,10
3A. Lateral Lunge - 3 sets of 10 reps each leg
3B. Deadlift - 3 sets of 10,10,10
4A. 45-degree Back Extension - 3 sets of 20,20,20
4B. Bench Glute Bridge - 3 sets of 10,10,10
Program Notes: Circuit the warm-up/activation exercises. Super Set the first two exercises in each pair.
TRAINING SPLIT #3: UPPER PUSH/PULL AND LEGS
Workout #2: Upper Body Pull
Warm-Up/Activation
Dumbbell “T” Balance - 2 sets of 10 reps each leg
PVC or Barbell Overhead Squat - 2 sets of 15 reps
Lunging Yoga Rotations - 2 sets of 10 reps each side
Mechanical Drop Set: Back
1A. Chin-Up - 4 sets of AMRAP
1B. Row - 4 sets of 10,10,10,10
Upright Row - 8,8,8
Single Arm Rotational Row - 3 sets of 10 each arm
Shrug - 3 sets of 15,15,15
Hammer Bicep Curl - 10,10,10
Program Notes: Circuit the warm-up/activation exercises. Stop 2 reps short of your max in each set until the final set of Chin-Ups. Super Set Shrugs and Bicep Hammer Curls to finish.
TRAINING SPLIT #4: FULL BODY
Workout #1: Full Body
Full Body Mobility Warm-Up
Dumbbell “T” Raise - 2 sets of 15 reps
Walking Lunge with Rotations - 2 sets of 12 each side
Physioball Leg Curl - 2 sets of 15 reps
Front Squat - 10,8,6,12
Bench Pause Press - 10,8,6,12
RDL - 10,8,6,12
Hybrid
Squat to Press - 10,10,10
Hybrid
“T” Push-Up - 3 sets of 10 reps each side
Program Notes: Circuit the warm-up/activation exercises. For Front Squat, stack the dumbbells on your shoulders like the bottom of a Shoulder Press. Pause for 2–3 seconds at the bottom of your Bench Press reps.
TRAINING SPLIT #4: FULL BODY
Workout #2: Full Body
Full Body Mobility Warm-Up
Dumbbell “T” Balance - 2 sets of 10 reps each leg
PVC or Barbell Overhead Squat - 2 sets of 15 reps
Lunging Yoga Rotations - 2 sets of 10 reps each side
Deadlift - 10,8,6,12
Shoulder Press - 10,8,6,12
Bulgarian Pause Squat - 3 sets of 10 reps each leg
Hybrid
RDL to Row - 10,10,10
Hybrid
Rear Delt to Triceps Kickback - 10,10,10
Program Notes: Circuit the warm-up/activation exercises. Pause for 2–3 seconds at the bottom of the Bulgarian Squat. Alternate reps for each Hybrid exercise.
TRAINING SPLIT #4: FULL BODY
Workout #3: Full Body
Full Body Mobility Warm-Up
Active 90/90 Hamstring Stretch - 2 sets of 10 reps each leg
Quad Thoracic Rotations - 2 sets of 10 reps each side
Overhead Walking Lunge - 2 sets of 10 reps each leg
PSD Sets: Shoulders
1A. Lateral Raise - 4 sets of 12
1B. Shoulder Press - 4 sets of 8
1C. Lateral Raise - 4 sets of AMRAP
Split Squat - 10 reps each leg, 8 each leg, 6 each leg, 12 each leg
Sumo RDL - 10,8,6,12
Rear Delt Row - 15,15,15
Super Set: Arm Finisher
2A. Off Set Bicep Curls - 12,12,12
2B. Triceps Pullover - 12,12,12
Program Notes: Circuit the warm-up/activation exercises. Double the weight used for Lateral Raise for Shoulder Press. Super Set alternate sets for the Arm Finisher exercises.