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4-2-1
INTERMEDIATE STRENGTH & SIZE
HYBRID TRAINING PROGRAMME TO INCREASE STRENGTH AND SIZE
SPLIT
The routine runs 3 times a week training FULL-BODY, but I also included a 4-day split for the more advanced who are looking to increase their time in the gym. The 4-day plan calls for an upper-lower split. LOWER-BODY AND UPPER-BODY twice a week.
The 4-2-1 is based on the tried and sworn 5-3-2 powerlifting programme, with a tweak. The plan automatically increases your numbers on the lifts, dropping the reps on the main moves like deadlift and bench press. Whilst keeping higher repetitions on the assistant exercises to help you stay injury-free, build more muscle and have a good pump at the end of the session.
START NOW
This is a 6-week training programme, working out 3 or 4 times a week, using full-body or upper and lower routine, based on linear progression to build strength more muscle.
I guarantee you will make great progress with this programme. It calculates your working weights on each lift based on your 1 Repetition Maximum numbers.
You'll find coaching videos for every workout, so it'll be as if I was right there with you.
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Build More Muscle
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Get Stronger on the big lifts
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Most Liked Routine with my clients
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Learn New Exercises
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