December 20, 2017
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 |