This is 4 day split for those ii need of increasing there overall strength.
4 Day Strength Program
Strength Builds the Foundation. The bigger your strength foundation is the higher and more intricate your physical structure can become.
Being Physically Fit allows you the freedom to explore and live your life on your own terms. DONT be Held Back by your fitness level anymore.
Get in shape faster and with less work.
Training with with right Intention = Faster Results with less work.
Each Day is Broken up to train a specific Goal.
Strength
Muscle Endurance/ Getting Jacked.
Aerobic/ Cardio that doesn't suck and No its not just running on the treadmill.
This program can be done in a garage, or Commercial Gym.
FeaturesCircuit
A
1 min plank 2x Birddogs 2x10 each Deep Air Squat 2x10sec hold 3 sec at the bottom Wall Squat 2x5
B
Box Jump
1 x 10
C1
Snatch Grip Deadlift From a Deficit
5, 4, 3, 5, 4, 3
C2
Weighted Strict Pullup
5, 4, 3, 5, 4, 3
D
Bulgarian Split Squat
4 x 5
E1
Ab Wheel
4 x 6
E2
DB Farmer's Walk
3 x 30
F
Foam Roll
A
Agile 8
Circuit
B
Lying Leg Raise 4 count lower 2x6 each Cuban press 2x10 ALT med ball push-ups 2x8 each Ring Rows 2x10 Wall Squat 2x5
C1
Front Squat
5 x 8
C2
Bench Press
5 x 8
D1
DB Floor Press
4 x 8
D2
DB Reverse Lunge
4 x 8
E1
Chest-Supported DB Row
4 x 8
E2
DB RDL
4 x 8
Circuit
A
Side plank to elbow touch 2x10 each DB SL RDL 2x10 each X band lateral walks 2x10 each Band front raise to behind neck pull apart 2x10 ALT med ball push-ups 2x8 each
B
Box Jump
1 x 10
C1
Back Squat
5, 4, 3, 5, 4, 3
C2
Bench Press
5, 4, 3, 5, 4, 3
D
Bulgarian Split Squat
3 x 6
E1
Landmine Bar Twist
3 x 10
E2
DB Farmer's Walk
3 x 30
F
Foam Roll
A
Rowing
1 x 15:00
B
Turkish Get Up
1 x 20:00 @ 100
C
Rowing
1 x 15:00
Strength is without a difference maker. It allows you to hold better positions, and all other energy systems are built upon this system.
Get Strength