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|
|Lat Pull Down||4||8-12|
|Seated Cable Row||4||8-12|
|Dumbbell Lateral Raise||4||8-12|
|Barbell or Dumbbell 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|
|Hip Abductor & Adductors (warm-up)|
|Bulgarian Split Squat||4||8-12|
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|
|Hammer Strength Bench Press||4||8-12|
|Exercise Ball Dumbbell Flye||4||8-12|
|Exercise Ball Cable Flye||4||8-12|
|Alternate Dumbbell 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|
|Hip Abductor & Adductors (warm-up)|
|Trap Bar Deadlift/Stiff Leg Deadlift||4||8-12|
|Lat Pull Down or Pull Up||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.
Lower back: Hyperextension.
Additional back: Pull downs and pull ups.
Forearms: Wrist curler.