Looking for maximum gains? You better not skip leg day! Your primary lift today is the deadlift which will torch your posterior chain.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Split
  • Training Level
    Beginner
  • Program Duration0 weeks
  • Days Per Week
    4
  • Equipment Required
    Barbell, Dumbbells, Machines, Other
  • Target Gender Male & Female

Workout Description

In the video, you’ll see that David offers different alternatives to certain exercises. You can follow one set workout or you can interchange the exercises. For example, you might do Justin’s pick for Exercise #2 but then David’s for Exercise #4. Feel free to mix things up week to week.

Note that exercises notated with letters (ex: 3a and 3b) are meant to be performed as a superset. For these, complete the reps for exercise "a" immediately followed by the reps for exercise "b" before resting and completing the prescribed number of sets.

Justin's Workout

Exercise Warm Up Sets Working Sets
Activation: Hyper Extension Barbell Row -- 4x20
1. Barbell Deadlift 2x15 2x10, 8, 6
2. Barbell Walking Lunge -- 4x8 (per leg)
3a. Leg Extension -- 4x10-15
3b. Jumping Split Squat -- 4x20
4a. Seated Calf Raise -- 4x10
4b. Jump Rope -- 4x60 sec

David's Workout

Exercise Warm Up Sets Working Sets
Activation: Hyper Extension Barbell Row -- 4x20
1. Dumbbell Deadlift 1x20 2x10-12, 2x8-10
2. Dumbbell Walking Lunge -- 4x8 (per leg)
3a. Leg Extension -- 4x10-15
3b. Jumping Split Squat -- 4x20
4a. Standing Calf Raise -- 4x10
4b. Jump Rope -- 4x60 sec
4 Comments
Bensky
Posted on: Sat, 10/24/2015 - 15:43

How long are the rest periods for these workouts? 60 sec?

Oliver thompson
Posted on: Fri, 10/09/2015 - 16:22

Hey Guys

Looks an interesting program, am a little concerned maybe there isn't enough exercises to fatigue the muscles ie biceps. Will this program really work to build upper body size? Have been lifting for two years now and wondered if 5 exercises per day is enough? Thanks,

Olly

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MikeWines
Posted on: Mon, 10/12/2015 - 10:21

Hey Oliver,

You're still going to receive a very large stimulus from the compound movements so the need for additional arm work isn't always necessary. Specialization is only needed once one has reached a fairly advanced level of training.

Bensky
Posted on: Sat, 10/24/2015 - 17:47

How long should the rest periods be?

Also, way is a dumbbell alternative for the leg extension. I don't have access to machines.

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