This document outlines a four-day split routine for muscle hypertrophy and strength training. It consists of two workouts, Split 1 and Split 2, that target different muscle groups. Split 1 works the chest, biceps, back, while Split 2 focuses on legs, shoulders, triceps, and abs. Each workout provides 3-5 supersets of 2 exercises each, with short rest periods in between. It recommends training with high weights at 70-85% of one's maximum for 3-5 sets of 8-12 reps. To continue progressing, it suggests implementing a 3-week training cycle followed by a deload week to allow for recovery and new strength gains.
This document outlines a four-day split routine for muscle hypertrophy and strength training. It consists of two workouts, Split 1 and Split 2, that target different muscle groups. Split 1 works the chest, biceps, back, while Split 2 focuses on legs, shoulders, triceps, and abs. Each workout provides 3-5 supersets of 2 exercises each, with short rest periods in between. It recommends training with high weights at 70-85% of one's maximum for 3-5 sets of 8-12 reps. To continue progressing, it suggests implementing a 3-week training cycle followed by a deload week to allow for recovery and new strength gains.
This document outlines a four-day split routine for muscle hypertrophy and strength training. It consists of two workouts, Split 1 and Split 2, that target different muscle groups. Split 1 works the chest, biceps, back, while Split 2 focuses on legs, shoulders, triceps, and abs. Each workout provides 3-5 supersets of 2 exercises each, with short rest periods in between. It recommends training with high weights at 70-85% of one's maximum for 3-5 sets of 8-12 reps. To continue progressing, it suggests implementing a 3-week training cycle followed by a deload week to allow for recovery and new strength gains.
HYPERTROPHY STRENGTH & CORE: HIGH VOLUME PROGRESSIVE LOADING FOUR-DAY SPLIT ROUTINE Monday Split 1 Tuesday Split 2 Wednesday Rest Thursday Split 1 Friday Split 2 Saturday & Sunday Rest high-quality training sessions being imple- mented. You need to conserve energy for your matches, and use the foundation of muscle work that you built during the off-season to avoid injury. N OW THAT YOU HAVE YOUR ROUTINE, and the exercises, you just need to do the homework. McIntyre recom- mends no more than 45 to 50 minutes a day any longer than an hour and cortisol can start to work catabolically in your system, denying you good muscle gains. You need eight hours of decent sleep and to eat proper food (check out our website www.mens- healthsa.co.za for a balanced eating plan). McIntyre also recommends changing the way you do your exercises every few weeks. You obviously need to be consistent in the application of the basic training principles, but you can emphasise different aspects of an exercise by doing it at different speeds SPLIT 1: CHEST, BICEPS AND BACK Rest between supersets: two consecutive exercises, then one to two minutes rest, repeat for prescribed sets. Warm-up 5 to 10 mins Cycle/Row/X-Trainer Sets Reps Load 1. Bench press (BB) 2. Standing curls (BB) 5 each and supersets 12, 10, 8, 6 and 12 70-85% of max 3. Incline press (DB) 4. Alternate hammer curls (DB) 3 each and supersets 12, 10, 8 70-85% of max 5. Dead lift (BB) 6. Reverse grip lat pull-down 3 each and supersets 12, 10, 8 70-85% of max 7. One-arm rows (DB) 8. Cable crosses 4 each and supersets 12, 10, 10, 8 70-85% of max 9. Pull-ups 3 Max/set Body weight Cool down Stretch BB - Barbell DB - Dumbbell SPLIT 2: LEGS, SHOULDERS, TRICEPS AND ABS Rest between supersets: two consecutive exercises, then one to two minutes rest, repeat for prescribed sets. Warm-up 5 to 10 mins Cycle/Row/X-Trainer Sets Reps Load 10. Squat (BB) 11. Seated press (DB) 5 each and supersets 12, 10, 8, 6, 12 70-85% of max 12. Lunges (DB) 13. Lateral raises (DB) 4 each and supersets 12, 10, 10, 8 70-85% of max 14. Dips 15. Ab crunches 3 each and supersets 12, 10, 8 70-85% of max 16. Tricep push-downs 17. DB step-ups 4 each and supersets 10 70-85% of max 18. Bridge and abs combo (Hold bridge for 30 secs, roll over and com- plete 20 ankle touches, feet on the ground) 3 30 secs and 20 Cool down Stretch Plateau-buster To stop hitting limits on weights or having dips in your energy, McIntyre recommends the use of a super-compensation training cycle. How this works is that you use a three-week load, one-week unload cycle meaning you train for three weeks with the goal of bettering tar- get weights by the end of the third week. The next week you drop your training days by half, letting your muscles recuperate. In the fth week, start the cycle again, but with new goals, and a revitalised body. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18