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Truly Huge Fitness Tips
Presented by TrulyHuge.com
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FITNESS TIPS FOR 8/22/2001
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MY FOUR DAY SPLIT ROUTINE
by Barry Frisby
I have been lifting regularly for about 10 years and consider
myself an avid lifter. I recently was found a really good
workout. It is a good routine and appears fundamentally
sound routine. My partner and I both have made a lot of
gains in the weight we can move, and body size on this
routine. The program looks something like this:
The original routine called for a Monday-Tuesday,
Thursday-Friday split, but because of work and a personal
life we had to adapt the routine to the
following days.
Sunday - Upper body day
Flat bench - heavy 5 sets of 10 reps
Incline bench - heavy 5 sets of 10 reps
Close grip bench - heavy 5 sets of 10 reps
Lat. pull downs - 80% of other day's weight 5 sets of 10 reps
dumbbell rows - 80% of other day's weight 5 sets of 10 reps
straight bar curls - heavy 5 sets of 10 reps
Heel High set ups 5 sets of 30 (to perform this exercise
put your feet up on a bench with your butt on the ground,
have someone sit on you feet and perform a full sit up).
Tuesday - Lower body day
Dead lift - heavy 5 sets of 10 reps
Squat - 80% of other day's weight 5 sets of 10 reps
Leg Press - 80% of other day's weight 5 sets of 10 reps
Leg extension - 80% 5 sets of 10 reps
Heel High set ups 5 sets of 30 (to perform this exercise
put your feet up on a bench, have someone sit on you
feet and perform a full sit up).
Thursday - Upper body
Lat. pull downs -Heavy 5 sets of 10 reps
Dumbbell rows - Heavy 5 sets of 10 reps
Flat bench - 80% of other days weight 5 sets of 10 reps
Incline bench - 80% of other day's weight 5 sets of 10 reps
Close grip bench - 80% of other day's weight 5 sets of 10 reps
straight bar curls - 80% of other day's weight 5 sets of 10 reps
Heel High set ups 5 sets of 30 (to perform this exercise
put your feet up on a bench, have someone sit on you feet
and perform a full sit up).
Friday - Lower body
Squat - heavy 5 sets of 10 reps
Dead lift - 80% of other day's weight 5 sets of 10 reps
Leg Press - heavy 5 sets of 10 reps
Leg extension - heavy 5 sets of 10 reps Heel High set ups 5
sets of 30 (to perform this exercise put your feet up on a bench,
have someone sit on you feet and perform a full sit up).
You follow this same routine for 4 weeks. Then for the next 4
weeks you keep the exact same exercises in the same order
but change the reps for to 5 instead of 10. So the next 4
weeks are 5 sets of 5 reps.
The final 3 weeks of this program is the power lifting phase.
During these 3 weeks you keep the exact same exercise
in the same order but do 5 sets of 3 reps. Then you take
a week off for the 4th week and start fresh with 5 sets of 10.
A quick overview of this program is:
4 weeks of 5 sets of 10 reps
4 weeks of 5 sets of 5 reps
3 weeks of 5 sets of 3 reps
1 week off
Start cycle over again.
It is really important to write down your lifts so you will know
what weight to start with once you start a new cycle.
This is a good routine and I gained about 20-lbs. of
bodyweight in about six months. My partner went from dead
lifting 135 lbs. to almost 400 lbs. for 3 reps by the final cycle.
Both of us were pushing around 430 lbs. on the squat
(parallel) for 3 reps by the final cycle.
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