Current Training Split (3 month program)
My current training split is lifting 4 days per week. resting all other days or doing light cardio (walking, burpees).Â
PHASE 1: 6 WEEKS
PHASE 2: 6 WEEKS
TOTAL: 12 WEEKS AKA (3 MONTHS)
TRAINING ROTATION:
Week one : Monday workout one
                 Tuesday workout three
                  Thursday workout two
                  Friday workout one
Â
Week two : Monday workout three
                 Tuesday workout two
                  Thursday workout one
                  Friday workout three
Week three : Monday workout two
                 Tuesday workout one
                  Thursday workout three
                  Friday workout two
REST PERIODS:
Â
In the first week, rest 2 minutes between sets, and then decrease that time by 10 seconds each subsequent week. (I AM NOT RESTING THIS LONG- I USUALLY JUST REST UNDER 30 SECS, DEPENDING ON HOW I RECOVER FROM THE SET- BUT I LIKE TO GO THRU TRAINING FAST).
|
Exercise <strong />Â |
        Phase One                     Sets x Reps |
Phase Two                     Sets x Reps |
| WORKOUT ONE |
  Â
 |
  Â
 |
| ABDOMINALS |
  Â
 |
  Â
 |
| Lying leg raises |
2×20 |
2×20 |
| Forward crunches |
2×20 |
2×20 |
| CALVES |
  Â
 |
  Â
 |
| Standing calf raises |
5×15 |
5×8-10 |
| HAMSTRINGS |
  Â
 |
  Â
 |
| Lying leg curls |
5×12 |
5×8 |
| QUADRICEPS |
  Â
 |
  Â
 |
| Leg extensions |
5×15 |
4×8 |
| Barbell Squats                (or dumbbell squats) |
5×15 |
3×6-8 |
| Leg Presses or lunges |
5×15 |
3×10 |
|
Exercise <strong />Â |
Phase One                     Sets x Reps |
Phase Two                             Sets x Reps |
| WORKOUT TWO |
  Â
 |
  Â
 |
| CHEST |
  Â
 |
  Â
 |
| Bench presses (or dumbbell presses) |
5×12 |
4×6 |
| Incline dumbbell presses |
5×12 |
3×8 |
| Flat-bench flyes |
5×12 |
3×8 |
| SHOULDERS |
  Â
 |
  Â
 |
| Seated military presses (or seated shoulder presses) |
5×10 |
5×5 |
| Rear laterals on an incline bench |
5×12 |
3×8 |
| Seated dumbbell side laterals |
5×12 |
3×8 |
| TRAPEZIUS |
  Â
 |
  Â
 |
| Dumbbell shrugs |
5×10 |
4×6 |
|
Exercise <strong />Â |
Phase One                      Sets x Reps |
Phase Two                             Sets x Reps |
| WORKOUT THREE |
  Â
 |
  Â
 |
| BACK |
  Â
 |
  Â
 |
| Deadlifts |
5×8 |
5×4-6 |
| Bent rows |
5×12 |
3×8 |
| Close-grip pulldowns to the front |
5×12 |
3×8 |
| TRICEPS |
  Â
 |
  Â
 |
| Close grip bench presses or overhead triceps extensions |
5×12 |
5×8 |
| Triceps pushdowns |
5×12 |
5×8 |
| BICEPS |
  Â
 |
  Â
 |
| Barbell curls or standing dumbbell curls |
5×12 |
5×6 |
| Incline dumbbell curls |
5×12 |
5×6 |
I AM ALSO TRAINING ABS AND CALVES 3-4 DAYS PER WEEK.
