The 4 day split workout

DAY 1 - HORIZONTAL PUSH PULL

Horizontal plane back (pull)

Select from:

• Bent barbell rows (vary the grip between pronated and supinated)

• T-Bar Rows (vary the grip between pronated and supinated)

• Rack Pulls (vary the pin height, usually set them set below the knee/mid shin area)

• Seated Cable Rows

• Dumbbell row

• Hammer Strength row

Horizontal plane chest (push)

Select from:

• Flat barbell press

• Dumbbell press

• Low incline press.

• Flat or incline flies

(Standing calves, short, heavy sets)

DAY 2 - QUAD DOMINANT LEGS

Go short and heavy on two quad dominant exercises and lighter with higher reps for one ham dominant exercise. (Here, hams are accessory, so they go lighter, with higher reps)

(Biceps)

DAY 3 - VERTICAL PUSH/PULL

Vertical plane back (pull)

Select from:

• Lat Pulldowns (various grips and widths)

• Pull Ups

• Chin Ups

• Pull-Overs (Nautilus, cable, bar)

• Any of the Hammer high rows

Vertical plane shoulders (push)

Select from:

• Standing barbell press

• Dumbbell press

• Arnold press

• Laterals, etc

(Seated calves, long sets)

DAY 4 – HIP/HAMSTRING DOMINANT LEGS

This is the opposite of day 2. Go short and heavy on 2 hip/ham dominant exercises and light with higher reps for one quad dominant exercise. Here, quads are accessory, so they go lighter, with higher reps.

(Tricep work)



BGB Programme Notes

It’s a four-day workout.

Day one is an upper body day: horizontal push-pull. This means back and chest are paired together so they don't tire each other out.

Back will hit back hard, biceps light. Chest will hit chest hard, triceps light. Chest work also hits front delts a bit.

Since there's no legwork on this day, toss in some calf work. You can throw in an ab exercise as well.

If you do seated calves on this one, do standing calves on the next upper-body day.

Day two is lower body: quad-dominant, hamstring accessory.

This means you're hitting quads heavy and hard, hams lightly. Add in an arm exercise to round this out. Either biceps or triceps - if you do triceps on this day then do biceps on the other leg day. Pick two different arm exercises - one heavy and hard, one a little lighter, slightly longer reps.

Day three is upper again: vertical push-pull. This means more back (but mostly lats), and shoulders. Biceps get another small hit here with lat work, triceps a small hit with some of the shoulder work and possibly some of the lat work.

Since there's no legwork on this day, toss in a calf exercise, and add in an ab exercise as well, just like horizontal push-pull day. Pick a different calf exercise, and a different ab exercise than you did on horizontal push-pull.

Day four is lower: hamstring dominant, quad accessory.

This workout hits the hamstrings hard and heavy while going a little lighter and longer with the quad work. You're still working all muscles hard, but with different rep ranges.

Because the arms aren't overly fatigued on hamstring-dominant day, add in two arm exercises - if you did biceps on quad-dominant day, do triceps on hamstring-dominant day.