Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelBeginner
- Program Duration0 weeks
- Days Per Week4
- Equipment RequiredBarbell, 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
How long are the rest periods for these workouts? 60 sec?
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
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.
How long should the rest periods be?
Also, way is a dumbbell alternative for the leg extension. I don't have access to machines.