You started with the 8 Week Compound Routine to give you a foundation of strength to build upon. Then you undertook the 3 Day Training Split to further build upon, allowing you to exercise more muscles to stimulate more growth. Now I present to you the Advanced 4 Day Training Split to take you to the next level.
You will train all the muscle groups over four days with only a three day break. The recommended schedule is Monday, Tuesday, Thursday and Friday, with Wednesday, Saturday and Sunday as rest days.
The sets and reps will vary depending on the exercise.
The abdominal exercises that should be completed at the end of each workout will remain 4 sets until failure.
Take a 60 seconds break between each set and sip water.
DAY ONE
Bench Press
• lie comfortably on the bench with your feet planted firmly on the floor for stability.
• the barbell should be held in an overhand grip an inch away from your chest and in line with your nipples.
• exhale as you press the bar away and above you stopping just short of locking out the elbows.
• inhale as you lower the barbell down to the starting position.
• this is 1 rep.
5 sets of 12, 10, 8, 6, 4
Incline Bench Press
• lying comfortably on the bench set at a 45 degree angle, with your feet firmly planted on the floor for stability, holkd the be in an overhand grip an inch away from your chest in line with your nipples.
• press the bar up and away from you, stopping just short of full elbow extension whilst exhaling all the way up.
• lower the bar down to the starting position, inhaling as you do so.
• this is 1 rep.
4 sets of 10, 8, 6, 4
Dumbbell Flyes
• lie comfortably on the bench with your feet firmly planted on the floor for stability. Hold a dumbbell in each hand with your arms held out to the sides, elbows slightly bent.
• exhale as you bring the dumbbells together above you.
• lower the dumbbells back to the starting position, inhaling as you do so.
• this is 1 rep.
4 sets of 10, 8, 6, 4
Dips
• between two parallel bars, arms bent at the elbows.
• lift your feet off the floor and cross your ankles behind you.
• exhale as you press down with your arms to raise your body up.
• exhale as you lower yourself to the starting position.
• this is 1 rep.
2 sets to failure.
Pull Overs
• lie comfortably on the bench with your feet firmly planted on the floor for stability. Hold the barbell in an overhand grip with your arms outstretched in the manner shown above.
• exhale as you pull the bar overhead, with arms straight above you.
• inhale as you return nthe barbell to the starting position.
• this is 1 rep.
2 sets of 10
Barbell Bicep Curls
• standing with your feet shoulder-width apart, hold the barbell in an underhand grip, letting the bar hang in front of your upper quadriceps.
• exhale as you bend your elbows and curl the bar up to your shoulders.
• inhale as you lower the bar back to the starting position.
• this is 1 rep
4 sets of 10, 8, 6, 6.
Dumbbell Bicep Curls
• stand with your feet shoulder-width apart, holding a dumbbell in each hand resting at your sides.
• exhale as you curl the left dumbbell up to your shoulder, supinating at the end of the movement.
• inhale as you return the dumbbell back tomnyour side.
• repeat with the dumbbell in your right hand.
• this is 1 rep.
• 4 sets of 10, 8, 6, 6.
Reverse Bicep Curls
This exercise can be performed with either a barbell or two dumbbells.
• standing with your feet shoulder-width apart, hold the weight in front of your upper quadriceps in an overhand grip as shown above.
• exhale as you curl the weight up to your shoulders.
• inhale as you lower the weight to the starting position.
• this is 1 rep.
4 sets of 10, 8, 6, 6
Abdominal Crunch
• lie on the floor with your hands resting on the back of your head and your feet resting on a raised platform. Your buttocks should be an inch away from the raised platform.
• raise your shoulders 12 to 15 inches from the ground, exhaling as you do so.
• inhale as you return to the starting position.
• this is 1 rep.
4 sets to failure.
Hanging Knee Raise
• take a shoulder-width overhand grip on the chin up bar.
• bring your knees together, slightly bent.
• arching your back forward, curl your knees up trying tontouch your chest, exhaling as you do so.
• inhale as you return to the starting position.
• this is 1 rep.
4 sets to failure.
Dumbbell Side Bend.
• standing with your feet shoulder-width apart, hold a dumbbell in each hand to your sides.
• lean tomyour right, lowering the dumbbell to the knee, inhaling on the was down.
• exhale as you straighten up and return to the starting position.
• this is 1 rwp.
4 sets to failure.
Weighted Crunch
• follow the exact same method as the regular abdominal crunch, only this time holding either a weight plate across your chest, or a dumbbell in your outstretched hands.
4 sets to failure.
DAY 2
Follow all the same guidelines from day 1. Abs exercises at the end, don’t forget.
Shoulder Press
This can be done standing or seated.
• with an overhand grip on the barbell, tuck your elbows in, ensuringnthe barnis in line with then shoulders.
• exhale as you press the bar up above your head, stopping just short of locking out your elbows.
• inhale as you lower the barbell to the starting position.
• this is 1 rep.
5 sets of 12, 10, 8, 6, 4
Seated Dumbbell Press
• sitting on the bench in an upright position, hold the dumbbells in line with your shoulders as shown above.
• exhale as you press the dumbbells up above you, stopping just short of locking out the elbows.
• inhale as you lower the dumbbells to the starting position.
• this is 1 rep.
4 sets of 10, 8, 6, 4
Lateral Raise
• stand with your feet shoulder-width apart for stability, holding a dumbbell in each hand resting at your sides.
• exhale as you raise the dumbbells out to the sides until they are in line with your shoulders.
• inhale as you return to the starting position.
• this is 1 rep.
4 sets of 10, 8, 6, 4
Bent Over Lateral Raise
• standing with feet shoulder-width apart, bending 90 degrees from the waist, hold two dumbbells the way shown above. You may use the back rest of a bench for support as shown above but it is not mandatory.
• exhale as you raise the dumbbells out to your sides until they reach shoulder height.
• inhale as you return to the starting position.
• this is 1 rep.
4 sets of 10, 8, 6, 4
Upright Rows
• stand with feet shoulder-width apart for stability
• hold the barbell with a narrow overhand grip, with the barbell hanging in front of your upper quadriceps.
• exhale as you raise the bar until it is in line with your neck.
• inhale as you return to the starting position.
4 sets of 10, 8, 6, 4.
DAY 3
Here we are. The dreaded legs day is upon us. As much as you may hate it, training the legs is just as important, if not more so, as training the upper body. You don’t want a gorrila chest and chicken legs, do you? You’d have to change your name to Chickella. That would be a kick in the stones to your ego, wouldn’t it.
Also, feel free at the end of todays workout to incorporate some forearm exercises, e.g: wrist curl, reverse wrist curl, behind-the-back barbell wrist curl, etc. 4 sets to failure should be enough. Enjoy!
Don’t forget the abs exercises mentioned in day 1.
Deadlift
• stand with your feet close, lean forward at the waist, holding the barbell in an overhand grip in front of your shins.
• exhale as you straighten your knees and back into the standing position shown above.
• inhale as you return to the starting position.
• this is 1 rep.
5 sets of 15, 12, 10, 8, 6.
Squats
• standing with your feet shoulder-width apart for stability, rest the barbell across your upper back supported by both hands.
• inhale as you lower yourself into the squatting position shown above.
• exhale as you push off the ground into the starting position.
• this is 1 rep.
5 sets of
12, 10, 8, 6, 4.
Lunges
• stand with your feet shoulder-width apart for stability, resting the barbell across your upper back supported by your hands.
• inhale as you step forward with one leg, bending the rear leg as shown above. The toes of the rear leg should not move from the starting position.
• exhale as you push off the front leg and straightening the rear legnto return to the starting position.
• repeat on the opposite leg.
• this is 1 rep.
4 sets of 10, 8, 6, 4.
Calf Raise
• with the barbell resting across your upper back supported by your hands, stand on a slightly raised platform with the front half of your feet.
• exhale as you point your toes down in order to raise yourself.
• inhale as you lower yourself to the starting position.
• this is 1 rep.
4 sets of 10
DAY 4
This is the last session before a two day break so really try to earn it.
Observe all the rules from day 1 and don’t for get the abs exercises at the end.
Wide-Grip Pull Ups
• take a wide overhand grip on the chin up bar and cross your ankles behind you.
• using your lat muscles, exhale as you pull yourself up to the bar at chin level. Feel free once you get there to lean left then right.
• inhale as you lower yourself to the starting position.
• this is 1 rep
2 sets of 10
Bent Over Rows
• standing with your feet shoulder-width apart, leaning forward from the waist at a 45 degree angle, hold the barbell with an overhand grip, look straight ahead and slightly up to keep your back straight. The barbell should be resting in front of your upper shins.
• exhale as you pull the bar in a rowing motion towards your upper abdominals.
• inhale as you return the bar to the starting position.
• this is 1 rep.
4 sets of 10, 8, 6, 4.
One Arm Dumbbell Rows
• assume the position shown above., ensuring you have good stability.
• exhale as you bring the dumbbell up to your ribs emphasising the use of your back muscles.
• lower the dumbbell back to the starting position whilst inhaling.
• this is 1 rep
• finish the set and repeat on the other side, before moving on to the next set.
4 sets of 10, 8, 6, 6.
Behind-the-Neck Press
• sitting on the bench, with your feet planted firmly on the floor for stability. Hold the barbell behind your neck with a wide overhand grip.
• exhaling, press the barbell up above your head, stopping just short of locking out your elbows.
• inhale as you return the bar to the starting position.
4 sets of 10, 8, 6, 4.
Lying Dumbbell Extension
• lie comfortably on the bench with your feet firmly planted on the floor. Hold the dumbbell in a vertical position in the position shown.
• exhale as you extend your arms at the elbows, bringing the dumbbell up and in front of you.
• inhale as you lower the dumbbell to the starting position.
• this is 1 rep.
4 sets of 12, 10, 8, 6.
Close-Grip Bench Press
• lie comfortably on the bench with your feet firmly planted on the floor for stability, holding the bar in a close overhand grip an inch away from your upper abdominals as shown above.
• exhale as you press the bar up and away from you, stopping just short of locking out your elbows and in line with your chest.
• inhale as you lower the bar back to the starting position.
• this is 1 rep.
4 sets of 10, 8, 6, 4.
Barbell Tricep Extension
• standing with your feet shoulder-width apart, hold the barbell behind your head with an overhand grip.
• exhale as you straighten your arms, bringing the bar overhead stopping just short of locking out your elbows.
• inhale as you return the bar back to the starting position.
• this is 1 rep.
4 sets of 10, 8, 6, 6.
Dumbbell Tricep Kickback
• assume the position shown above.
• exhale as you extend your arm behind you stopping just short of locking out your elbow.
• inhale as you return to the starting position.
• this is 1 rep.
• after each set, repeat again with the opposite arm.
4 sets of 10, 8, 6, 6.
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