Workout Summary
Recommended supplements for this workout:
Workout Description
This is the 4 day workout split of Team Scivation sponsored athlete and WNBF pro bodybuilder Kurt Weidner. The split is performed as follows:
Nothing is set in stone. Kurt emphasizes changing things up by using many different exercises, techniques and grips. He generally uses about 4 sets per exercise, but that can vary week in and week out. Most sets work within the 8 to 12 rep range, but Kurt occasional drops the weight on the last set and goes for higher reps, sometimes as high as 15-17. For more information of Kurt Weidner's training variations, please visit his blog: Team Animal.
Monday - Shoulders and Back
| Monday - Shoulders and Biceps | ||
|---|---|---|
| Shoulders and Biceps | ||
| Exercise | Sets | Reps |
| Lat Pull Down | 4 | 8-12 |
| Overhead Press | 4 | 8-12 |
| Seated Cable Row | 4 | 8-12 |
| Dumbbell Lateral Raise | 4 | 8-12 |
| Barbell or Dumbbell Row | 4 | 8-12 |
| Upright Row | 4 | 8-12 |
| Hammer Strength Row | 4 | 8-12 |
| Dumbbell Front Raise | 4 | 8-12 |
| Tricep Pushdown (Or variation) | 4 | 8-15 |
| Cable or Dumbbell Curl Variation | 4 | 8-15 |
- 3-4 Shoulder exercises.
- 3-4 Back exercises.
- 2 arm exercises.
Basic movements: Pull-downs, overhead press, seated row, lateral raises, barbell or dumbbell row, upright rows, some type of hammer strength row, front raises.
Mix up types of exercises: Dumbbells, smith machine, Hammer strength, cables, barbells, etc.
Mix up angles: High, mid-body and low pulling position.
Mix up hand positions: Pronated, neutral, wide and grip width. For example, if Kurt's first back movement is a wide grip neutral lat pulldown, his next back movement will utilize a different type of grip and width. He aims to use a pronated grip, underhand grip (supinated) and a neutral grip with at least 3 different widths for his back exercises. He also uses 3 different types of resistance (cable, free weights, machine). Kurt alternates between his back and shoulder exercises.
For shoulders: Overhead/military press, lateral raise, upright row, front raises - again mixing up the types of resistance from exercise to exercise and from week to week.
2 arm exercises: Some type of tricep pushdown and some type of curls (cables or dumbbells).
Tuesday - Legs
| Tuesday - Legs | ||
|---|---|---|
| Legs | ||
| Exercise | Sets | Reps |
| Hip Abductor & Adductors (warm-up) | ||
| Hack Squats | 4 | 8-12 |
| Leg Press | 4 | 8-12 |
| Squats | 4 | 10-20 |
| Walking Lunge | 4 | 8-12 |
| Bulgarian Split Squat | 4 | 8-12 |
| Leg Extension | 4 | 8-12 |
| Leg Curl | 4 | 8-12 |
| Calf Raise | 4 | 10-15 |
Hip Abductor & Adductors (warm-up).
2-3 Compound exercises: Hack squats, bear squats, leg press, etc. Squats 10-20 reps. *Week 2 - Barbell squats - Heavy (looking to make PRs) and leg press high reps.
1-2 Lunge exercises: Walking lunges, split squat, step ups.
2-3 Isolation exercises: Leg extensions, leg curls, calf raises - usually as heavy as possible.
Thursday - Chest and Arms
| Thursday - Chest and Amrs | ||
|---|---|---|
| Chest and Arms | ||
| Exercise | Sets | Reps |
| Hammer Strength Bench Press | 4 | 8-12 |
| Exercise Ball Dumbbell Flye | 4 | 8-12 |
| Exercise Ball Cable Flye | 4 | 8-12 |
| Bench Dip | 4 | 8-12 |
| Skullcrushers | 4 | 8-12 |
| French Press | 4 | 8-12 |
| Tricep Extension | 4 | 8-12 |
| Alternate Dumbbell Curl | 4 | 8-12 |
| Cable Curl | 4 | 8-12 |
Chest Pressing exercise: Hammer strength, dumbbell, smith machine.
Chest 1-2 Flye exercises: Dumbbell flyes - performed on a stability ball, cable flyes, Hammer strength.
Triceps Compound exercise: Bench dip, weighted dip.
Triceps 2-3 Isolation exercises: Skull crushers, French press, pushdown/pulldown.
Biceps 2-3 exercises: Alternate dumbbell curls - Kurt is big on drop sets here, cable curls, mixing up the grips.
Friday - Lower Body
| Friday - Lower Body | ||
|---|---|---|
| Lower Body | ||
| Exercise | Sets | Reps |
| Hip Abductor & Adductors (warm-up) | ||
| Trap Bar Deadlift/Stiff Leg Deadlift | 4 | 8-12 |
| Walking Lunge | 4 | 8-12 |
| Leg Curl | 4 | 8-12 |
| Calf Raise | 4 | 10-15 |
| Hyperextension | 4 | 8-12 |
| Lat Pull Down or Pull Up | 4 | 8-12 |
| Wrist Curl | 4 | 8-12 |
Lower body wrap-up: emphasizing back of legs - hamstrings, glutes, calves, lower back. Lots of flexibility here.
Hip Abductor & Adductors: Warm-up.
Deadlifts: *Week 1 - Trap Bar - heavy, *Week 2 - Stiff leg deadlift.
Lunge exercise: Walking lunges, split squat, step ups.
Leg Curl: Kneeling unilateral, standing, or lying.
Calf exercise.
Lower back: Hyperextension.
Additional back: Pull downs and pull ups.
Forearms: Wrist curler.
Comments (259)
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Posted Wed, 07/13/2011 - 17:52
what if i dont have the Hack Squat machine? what can i alternate it with?
Posted Thu, 07/14/2011 - 09:56
Smith Machine Squats would be an appropriate substitute
Posted Thu, 07/14/2011 - 17:39
thanks :) much appreciated
Posted Tue, 08/09/2011 - 22:50
Squatting in a smith machine is an oxymoron.
It puts you in an unnatural movement pattern and increases injury likelihood.
Posted Mon, 08/29/2011 - 08:03
Do you know what the word "oxymoron" means? Because that doesn't make a lot of sense.
Posted Tue, 05/01/2012 - 14:27
When squatting on the Smith machine, just make sure your feet are far enough out front so as not to cause back or knee trouble.
Posted Thu, 09/08/2011 - 03:39
if i dont have the Hack Squat machine, please choose unsuppored squat
Posted Thu, 07/14/2011 - 09:41
Smith Machine Squats would be an appropriate substitute for hack squats
Posted Wed, 01/04/2012 - 06:38
The gym I can use is pretty limited, and i'm looking for something to replace deadlifts, as there are no bars. There is a smith machine but the bar doesn't go low enough for dead lift, apart from that there are dumbells (only up to about 30 kg though) and a cable macheine. Any suggestions on what I could do instead? Or could i do some lower back/quad isolation first and then do some kind of dumbell DL? cheers
Posted Tue, 07/10/2012 - 23:41
you can do Good mornings, DB deadlift, and hyperextension
Posted Sat, 11/17/2012 - 07:12
I had the exact same issue at my old gym. If you put a few of those aerobic steps (the ones that stack up) under you, you should have enough space to do the Deadlift.
Posted Thu, 07/14/2011 - 19:25
and for the hammer strength chest press... my gym only has a seated one and not a lie down.. is this just the same?
Posted Fri, 07/15/2011 - 13:06
Our gym does not have the lying hammer strength press either. We have the seated incline, flat and decline. Any type of hammer strength chest press, machine chest press or plate loaded chest press would be fine
Posted Fri, 07/15/2011 - 11:52
hi guys - I workout at home, have a decent home gym, but not all of the machines noted here is there a free weight alternative?
Posted Fri, 07/15/2011 - 18:12
Which exercises do you need alternatives for? What equipment do you have? There's plenty you can do with free weights
Posted Sat, 07/16/2011 - 13:27
Do you recommmend using as heavy of weight as possible for each set, use same weight, or ramp up? Thanks Kurt!
Posted Sat, 07/16/2011 - 16:28
Jonny, if you watch the videos, you'll notice that I advocate a mix of rep schemes...I also mention that I keep most of my sets in the 8-12 range, while often staying in the 12-20 range and seldom going down to 6. You should use the heaviest weight possible to hit the targeted number of reps, while maintaining form and you should continually mix up your rep schemes
Posted Sat, 07/16/2011 - 13:58
Hey, is it ok to lift everyday as long as the same muscle groups are not being worked back to back? This is how my workout goes
Monday: chest and biceps
Tuesday: quads and hams and abs and sprints
Wednesday: shoulders, triceps
Thursday: back and calves, and abs and sprints
Is it ok to start the workout over on Friday or am keeping my body from ever being in a truly anabolic state since im using the nutrients it would normally use to grow for overtraining? Thanks
Posted Sat, 07/16/2011 - 16:30
Adam, Rest/recovery days are crucial! You will not grow if you do not take days off from lifting. I would not workout more than 3 consecutive days without a day off
Posted Mon, 07/18/2011 - 13:01
Hi Kurt, ive been training for a while now, but struggle to put on size. What sort of diet would you link this with and would you reccomend any cardio aswell? Im looking to have a lean build.
Also, do you think its beneficial to tag some stomach exercises onto monday and thursday?
Cheers Kyle
Posted Mon, 07/18/2011 - 17:35
Kyle, you should watch the entire series. There are numerous videos where I discuss nutrition and also show how I put together every meal I eat. There is a video about cardio. I perform abs/core exercises numerous times per week which is done with cardio or within the upper body workouts (monday/thursday)
Posted Mon, 07/18/2011 - 21:47
What's another workout for the hips that would be an appropriate substitute for hip abductors & adductors?
Posted Tue, 07/19/2011 - 04:59
the only substitute for those exercises would be to use an ankle attachment with the cables...there's not a lot of variety when it comes to hip abduction and adduction
Posted Wed, 07/20/2011 - 20:21
What would you recommend if i wanted to make this into a 3 day split or if you would even recommend doing that at all.
Does this sound good.
Mon:Shoulder/Back
Wed:Chest/arms
Fri: Some sort of combination of the Leg and Lower body days but move deadlift to the back workout.
Posted Thu, 07/21/2011 - 09:23
Day 1: Shoulders & back
Day 2: Legs
Day 3: Chest & Arms
I would recommend putting a day off in between day 1 and 2 so that you can do SLDLs or regular deadlifts on day 2 workout with lower body
Posted Sun, 07/24/2011 - 01:01
Another question, if you're saying i should do Deadlifts on Leg day should i Squat or Deadlift first?
Posted Thu, 07/21/2011 - 11:20
Hello, i am 16 year's old male and would like to work out more this summer. I want to be pretty big in muscle..
If i follow this workout with the weights i can lift and speed etc etc.. Do you think i could get a decent size in 6 and a half weeks?
i was thinking of doing:
Monday - Shoulders and Back
Tuesday - Chest and Arms
Thursday - Legs
Friday - Lower Body
And rest for Saturday and Sunday (eating healthy foods) then start again on Monday.
My friends use protein shakes from the pharmacy, you think i need to use it as well to get active again on Monday?
Please reply via email or reply here.
Thank you
-Rory
Posted Thu, 07/21/2011 - 14:55
Rory, you need to be patient. When it comes to training/nutrition, etc you get out of it, what you put into. You can make noticeable improvements in 6 weeks, but it really depends how much you're willing to invest yourself. You are not going to turn into superman overnight...you need to think long term. Slow, steady progress. Set long term goals, with short term and intermediate check points for progress (weight, bodyfat, strength measures, etc)
You need to re-think your split. I would not recommend doing two upper body days with similar muscles groups in a row (i.e. training chest & shoulders in consecutive days) and you do not want to train lower body 2 days in a row. I suggest you go back and watch the videos in this series where I discuss my workout split and the reasoning behind why I design it this way.
Why would you need to get protein shakes from the pharmacy??? Watch my videos about nutrition...it goes into detail about what i advocate for foods and supplements. As far as protein powder, just order some Scivation Whey...the rest you can get from whole foods
Posted Fri, 07/22/2011 - 03:23
Okay thanks Kurt, i think ill take it step by step. Ill watch you videos everyday before and after the gym.
Id like to ask something, wasn't very clear on the video to me:
When im at the gym, how long do i need to be there?
is it a set pace?
because some people work faster than others..
Or is it a case of work at your own pace?
Thanks
-Rory
P.S You look like superman i have to say.. I actually want to have the muscles you have :D
Posted Fri, 07/22/2011 - 13:40
Rory, thanks for the compliment. workouts shouldn't take much longer than 60-90 minutes
Posted Thu, 07/21/2011 - 23:38
Is there any way you could turn this into a killer football workout or is fine the way it is for football
Posted Fri, 07/22/2011 - 13:45
Mike, you could definitely modify the program for football, by modifying it with more explosive style movements...For instance doing Clean and Press or a Squat Press instead of a Seated Military Press...same movement, still hits shoulders, but incorporates total body dynamics that mimic what you do in a game situation. Speed and temp would need to be adjusted along with rep schemes.
In general, this program is geared towatd bodybuilding and hypertrophy, whereas football your concern is speed, power and explosiveness.
Football typically involves more of the olympic lifts and has little focus on building individual muscles...the concern is recruiting muscle fiber as fast as possible...being big and explosive...repeatedly
Posted Fri, 07/22/2011 - 16:11
What do you recomend for the rep scheme and what other olympic lifts should i use and what days should they go into
Posted Sun, 07/24/2011 - 05:43
Mike,
for football inclusion of olympic lifts (power clean, clean and press, hang clean, etc) in the 3-5 range (depends somewhat on proximity to season) for power and explosiveness would be ideal for football, in addition other movements like sled pulls, step-ups with high knees, close grip presses (explosive), box squats using power bands, etc.
I'd prefer to keep the questions related to the 4 day split in the video series that is designed for bodybuilding and hypertrophy
Posted Fri, 07/22/2011 - 01:50
is there anyway you can twist somethings around to make it a killer football routine or is it fine the way it is now
Posted Fri, 07/22/2011 - 07:59
can I add jogger in this excersises ?
Is it right ?
Can you sir give sechdule for one day on weight loss mixed with mucle? No point hard or medium.
Posted Fri, 07/22/2011 - 13:46
Sendy, I don't understand the first part of your question. If you want a customized program, you would need to hire me as a consultant.
Posted Sat, 07/23/2011 - 22:06
hey kurt, is it ok if i just use free weoghts for my chest & arms day? and how long wuld i follow this routine?
Posted Mon, 07/25/2011 - 05:17
Ruben, it's fine to only use free weights. You can follow the routine as long as you'd like...as long as you're getting results from it, there's no reason to change anything. "if it works, don't fix it!"
Posted Mon, 07/25/2011 - 10:11
thanks kurt
Posted Sun, 07/24/2011 - 11:38
I love this workout so far! Started with Friday and Monday's workouts, and I can still barely walk! My ass and hamstrings are on fire two days later. Had a limited time frame for Monday's workout (which I did yesterday), and tried to rush through it in 45 minutes which was really stupid. Anyway, I'm really trying to build up my shoulders (they are proportionately my smallest muscle group); can I add more shoulder exercises(and if so where)? Or are these three enough?
Posted Mon, 07/25/2011 - 05:20
Daniel, You can add in extra shoulder movements or just perform more sets for each of the 4 basic movements (overhead press, lateral raises, upright rows, front raises). I often throw in extra movements, because shoulders are one of my weak points
Posted Sun, 07/24/2011 - 12:13
Hi Kurt, I was just after your thoughts on rep timings as your videos show you doing some exercises quick and fast whilst others have more of a 2-1-2 timing. Someone told me/ I read somewhere that you should always be slow and precise. However, if I am I don't get massively breathless and sweaty during a session and therefore don't feel like I have pushed myself (I normally do 2-1-2 timing). And for the same reasons, how much time do you give yourself between sets (and between different exercises). Thanks.
Posted Mon, 07/25/2011 - 05:22
Dylan, I mix up the rep schemes and timing considerably within each workout. I incorporate some slow descents and pauses and then also sometimes hit very high rep fast sets. There are benefits to using multiple methods
Posted Sun, 07/24/2011 - 16:55
is there a substitute for Hammer Strength Row and could i just do a normal bench press instead of hammer strength press. i can not afford to go to the gym. i own alot of equipment but not those machines.
Posted Mon, 07/25/2011 - 12:57
None of the machines, movements are set in stone (which I talked about in the videos about the split). You can substitute whatever exercises you'd like
Posted Tue, 07/26/2011 - 12:51
Kurt, Thanks for the routine! Are you performing the sets as listed, in order? Or do you just mix them up?
Posted Wed, 07/27/2011 - 17:10
Kurt, Im doing a similar style workout but I am trying to gain weight as well as workout 4-5 times a week and i'm struggling. Any suggestions?
Posted Mon, 08/01/2011 - 14:21
Jake, i'd watch the entire video series, as there is a lot of information that could help you iron out details in your program.
Posted Wed, 07/27/2011 - 17:58
Kurt, I really appreciate you putting this information up for all of us to educate ourselves with. So far your workout regimine looks similar to mine! But my question is in the dead lifts and walking lunges. If I've NEVER I repeat NEVER have done a dead lift/walking lunge before in my life, what weight should I start off with to begin to build for and familiarity with these specific exercises?
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