If you’re looking for a great workout routine that will build both strength and endurance, this is it….. This routine is also great for beginner so if you’re a beginner, stay put.

Day 1

**warm-up

Quads

  • Front Squats → 2 warm-up sets, 4 **back-loaded sets
  • Walking lunges → 4 sets of 12
  • Leg Extensions → 4 sets of 15 (or failure)

Chest

  • Bench press → 2 warm-up sets, 4 **back-loaded sets
  • Cable flyes → 4 sets of 12 (or failure)
  • Incline hammer strength press → 4 sets of 12 (or failure)
  • Dips (weighted in need be) → 4 sets of 15 reps (or failure)

Triceps

  • Tricep Extensions → 4 **back-loaded sets
  • Tricep rope pull-downs → 4 sets of 15 (or failure)

Finisher
Jump-rope → 3 rounds (3 minutes)

Day 2

Hot Yoga (60 mins)
    or
**warm-up

EMOM 5 exercises, 4 rounds

  • Kettle Swing
  • Battle rope
  • Goblet Squat
  • Rope climbs
  • Mountain climbers

Day 3

**warm-up

Abs

  • Weighted machine crunches  → 4 sets of 10-12 reps
  • Incline bench leg raises → 4 sets of 15 (or failure)
  • Spiderman blanks → 4 sets (1 min on, 1 min off)

Back

  • Weighted pull-ups → 4 **back-loaded sets
  • Seated rows (close grip) → 4 sets of 12
  • Hammer strength lat pulldowns → 4 sets of 12
  • Standing lat pushdowns → 4 sets of 12

Biceps

Finisher
Assault bike (2 minutes), 30 body weight squats and 30 push ups → 3 rounds with no rest

Day 4

Hot Yoga

Day 5

**warm-up

Hamstrings

  • Romanian (straight leg) deadlift → 2 warm-up set, 4 sets of 8 reps
  • Seated leg curls → 4 sets of 12
  • Kettle swings  → 4 sets of 15

Shoulders

  • Standing shoulder press → 4 **back-loaded sets
  • Barbell shrugs → 4 sets of 12 superset
  • Lateral raises → 4 reps of 12 (or failure)
  • Face pulls → 4 reps of 12 (or failure)

Finisher
Calf raises  → 4 sets of 12 superset with Jump squats → reps of 25

Day 6

Kickboxing → 12, 3 minute rounds
    or
**warm-up
3 heavy bag rounds
3 rounds → (15 Kettle swings → 15 Goblet squats → 15 Push-ups → 2 minute Assault bike)

Day 7

Rest

**Warm-up

Consists of 3 minutes on the elliptical machine or assault bike at a normal pace (just enough to break a sweat), followed by 30 body weight squats and 30 push-ups, do 2 rounds.  After the second round, lightly stretch the chest, quads and hamstrings, etc…

This is intended to warm-up the upper and lower body, ideal for doing upper/lower body split routines as laid out in this workout program.

**Back-loaded Set

A back-loaded set it when you start with heavy weight at low reps and work your way down in weight but increase the reps as you go from set to set.  Ex: Front Squat

Set 1: 185 LBS 4-6 Reps
Set 2: 170 LBS 6-8 Reps
Set 3: 155 LBS 9-12 Reps
Set 4: 135 LBS 15 or Failure

It’s ideal that back-loaded sets be used with compound movement exercises such as Deadlifts, Barbell Squats (Front and/or Back), Pullups, Dips, Bench Press and Standing Shoulder Press.

Categories: Exercises

1 Comment

Advanced upper/lower split routine – DIY Fitness · September 21, 2019 at 2:11 am

[…] a while, I’ve been committed to my 3 day split which did the trick in building strength and endurance while getting me ripped, so why change it? […]

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