The Four Day Winter Workout

If your looking to gain strength and and lean body mass over the course of a few months then this is the split for you. 
The program outlined below is created for anyone looking to do low volume high intensity exercises that will push you to your limit.
In order to maximize the benefits from this split we recommend that you work with a weight as close to your 1 rep max which will work with increasing your strength. Most of the exercises included in this plan are compound movements which are designed to work isolated muscle groups so that they will grow.
At the end of the week if you like this split we suggest trying this for an additional 3-4 weeks and then evaluate your growth.
Thanks for reading the post and If you have any comments please feel free to reach out to me on Instagram and twitter (@Mcnasty.fit), Thanks!

Day 1: Upper

Exercise Sets Reps
1. Bench Press 4-6 2-5
2. Dumbbell Incline Press 3 6
3. Barbell Rows 4 5
4. (Weighted) Pull Ups 4 6
5. Dumbbell Curls 4 15


Day 2: Lower

Exercise Sets Reps
1. Squat 4-6 6-8
2. Hack Squat 4 6-8
3. Stiff Legged Deadlift 3 6-8
4. Bulgarian Split Squat 4 8
5. Glute Ham Raise 3 8


Day 3: Upper

Exercise Sets Reps
1. Strict Overhead Press 4-6 6-8
2. Dumbbell Bench Press 4 8-10
3. Dumbbell Lateral Raises 4 10
4. Heavy Dumbbell Row 3 8
5. (Weighted) Pull Ups 3 10


Day 4: Lower

Exercise Sets Reps
1. Deadlift 4 6-8
2. Leg Press 4 8
3. Walking Dumbbell Lunges 4 8
4. Barbell Hip Thrust 4 8
5. Calf Raises 3 12


About The Author

Noble Ajakaiye is the Founder and CEO of Paradise Performance. His goal is to provide readers with the most relevant fitness content available.