TOP-SET TRAINING

ADVANCED 4-DAY SPLIT

This programme is for those who want to maintain their strength on the main lifts, but want to focus on building muscle with higher repetitions and more volume.
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FRONT AND BACK 

The routine runs 4 times a week, training EVERYTHING on the posterior-chain in one workout while training the full front side of the body on the next.
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This routine is different. I created this set-up because it's always hard to determine what muscles the Deadlift works on? It's pretty much everything on your backside. Is it a lower-body exercise? Is it a back exercise? It's a POSTERIOR-CHAIN exercise. So If we do the deadlift why not include some hamstring, lats, tricep and calf work in the workout?

In this programme you will perform a main lift, building it up to a top-heavy set, then you bring back the weights to build more strength and you will move on to assistant exercises to create more muscle growth and keep the joints healthy.

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This is a 9-week training programme, working out 4 times a week, using back and front-routine, based on wave progression to maintain strength on compound movements and build 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.
 
To avoid injuries, the programme calls for mobility drills in-between sets. This saves time and keeps the stabiliser muscles healthy. 
  • Build More Muscle 
  • Get Stronger
  • Avoid injuries and Save Time with mobility drills between sets
  • Learn New Techniques

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