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.
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.
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.
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
Avoid injuries and Save Time with mobility drills between sets
Learn New Techniques