Three expert trainers share their most effective workout week, based on three days, four days and five days or training.
Trainers Ross Dickerson, Mike Thurston and Justin St Paul
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Thumbnail: Trainer Toby Richards, photo by Bailey Image.
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3 Day Split Sets and Reps – Ross Dickerson (please like)
Day 1 – PUSH DAY – Chest, Shoulders, Tricep
Day 2 – REST
Day 3 – PULL DAY – Back & Biceps
Day 4 – REST
Day 5 – LEG DAY – Hamstrings, Glutes, Quads, Calves
Day 6 REST
Day 7 REST
PUSH DAY
SHOULDERS
– Military Press 4 X 6-8
– Lateral Raises 4 X 8
– Plate Raises 3 X 12
– Shrugs 5 X 10
CHEST
– Incline Dumbbell Press 4 X 8-10
– Machine Press 3 X 10-12
– Dumbbell Flys 4 X 8
CHEST/TRICEPS
– Dips 3 X 10-12
TRICEPS
– Overhead Extensions 4 X 8
– Tricep Kickbacks 3 X 10-12 (each arm)
PULL DAY
BACK
– Bodyweight Pull Up 4 X 6-8
– Bent Over Rows 4 X 6-8
– Close Grip Pull Down 3 X 12
– Straight Arm Pull Downs 3 X 12
BICEPS
– EZ Bar Curls 4 X 8
– Cable Curls (across body): 3 x 12 (each arm)
LEG DAY
Squats 4 X 8
Machine Press (Single Leg) 3 x 10 each leg
Leg Extensions 4 X 8-10
Machine Curls 3 X 12
Machine Calf Raises 5 X 10
Walking Lunges with Dumbbells 3 X 12 steps
4 Day Split Sets and Reps – Mike Thurston (please like)
DAY 1 – CHEST & SHOULDERS
DAY 2 – REST
DAY 3 – BACK
DAY 4 – REST
DAY 5 – ARMS & ABS
DAY 6 – LEGS
DAY 7 – REST
CHEST and SHOULDERS
CHEST
– Flat Bench Press 4 x 8-10
SHOULDERS SUPERSET
– Lateral Raises 4 x 10
– Plate Front Raise 4 x 10
CHEST SUPERSET
– Cable Press 4 x 10
– Cable Fly 4 x 10
SHOULDERS
– Alternating DB Press 4 x 10 each side
CHEST SUPERSET
– Close Grip DB Press 4 x 10 (failure on final set)
– Push Ups 4 x 10 (failure on final set)
SHOULDERS
– Cable Raise 4 x 15 (dropset final set)
BACK
Bodyweight Pull Up 3/4 sets
Barbell Row on Incline Bench 4 x 8
Superset
– T Bar Row 4 x 10
– Lying DB Pullback 4 x 10
Alternating Cable Pull 4 x 10 each side
Rack Pull with Shrug 4 x 10
Seated Cable Row 4 x 10
ARMS & ABS
BICEPS SUPERSET
– Bodyweight Pull Up 3 x 10
– Seated Dumbbell Curl 3 x 10
TRICEPS SUPERSET
– EZ Bar Extensions 3 x 10
– Close Grip Press 3 x 10
BICEPS SUPERSET
– EZ Bar Reverse Curl 3 x 10
– Spider Curls 3 x 10
TRICEPS SUPERSET
– Dips 3 x 10
– Rope Extensions 3 x 10
ABS
Hanging Crunches – 4 x 10
V Sit Crunches – 4 x 10
CORE
HIIT Battle Ropes 10 mins, 45 sec working, 15 sec rest
LEGS
Front Squats 3 x 10
Bulgarian Split Squat 3 x 12 each leg
Lying Leg Curl 3 x 10
SUPERSET
– Stiff Leg Deadlift 3 x 10
– Step Ups 3 x 10
Dumbbell Squats 4 x 10 (to failure on final set)
Walking Lunges 3 x 12 steps
Calf Raises 30 reps (with hold every 10 reps)
💪💪💪💪💪
5 Day Split Sets and Reps – Justin St Paul (please like)
Day 1 – BACK & BICEPS
Day 2 – LEGS
Day 3 – SHOULDERS
Day 4 – REST
Day 5 – LEGS
Day 6 – CHEST & TRICEPS
Day 7 – REST
BACK
– Weighted Pull Ups 4 x 6
Superset
– Bent Over Row 3 x 8
– Incline Bench DB Row 3 x 10
– Wide Grip Pull Downs 4 sets x 20, 16, 12, 8 dropping weight
– Rope Pull Overs 3 x 10
– Seated Row 3 x 10-12
Superset
– Rack Pull 4 x 8
– Trap Raise 4 x 8
BICEPS
– Concentration Curl 4 x 10
– Zottman Curl 4 x 10
LEGS 1
Squats 4 x 6-8
Leg Press 4 x 20
Superset
– Leg Extensions 4 x 8-10
– Lying Leg Curl 4 x 8-10
Superset
– Good Mornings 3 x 8-10
– Reverse Lunges 3 x 8-10
Superset
– Stiff Leg Deadlift 4 x 8-10
– Glute Hamstring Raise 4 x 8-10
Front Squat 3 x 16
SHOULDERS
Dumbbell Press 4 sets – adding weight, 20, 18, 12, 8 reps
Lateral Raises
– partial reps heavy 4 x 8
– full reps lower weight 4 x 8
Superset
– Incline Front Raise 3 x 8
– Face Down Front Raise 3 x 8
Superest
– Face Pulls 3 x 6
– Lying Rear Delt Fly 3 x 12
Single Arm Cable Raise 3 x 8
ADDED LEG DAY
Front Squats (elevated heels) 5 x 8
Leg Press (feet high & wide) 4 x 8
Superset
– Hack Squats 4 x 10
– Sissy Squats 4 x 10
Superset
– Leg Extensions 4 x 10
– Trap Bar Deadlift 4 x 20
Superset
– Lying Leg Curl 4 x 8
– Bulgarian Split Squat 4 x 8
CHEST + TRICEPS
Incline Dumbbell Press 4 x 10-12
Superset
– Cable Flys 3 x 16
– Tricep Push Downs 3 x 16
Superset
– Dumbbell Pull Overs 3 x 10
– Lying DB Extensions 3 x 10
Dips 3 x 10
Superset
– Pec Dec Fly 3 x 16
– Rope Extensions 3 x 10
Machine Press 3 x 10-12
👍
Not bad. I'm using a 4 day split with my Bro
Day 1: chest back and Biceps
Day 2: legs hamstring shoulders and triceps. The day after s restday then we start again
Thanks fit media channel 🎉
Very interesting information but little longer video, thank you.
I really love your content..!👍🏻😊
You guys are awesome for taking time to create this workout
Great information on ALL types of routines!! I am old school and do the 5 day split. But, the other Splits seem super effective
Your content is great, I have a question please for the 4 day or the 5 day split, Isn't better to do the back&biceps and chest&triceps exercices twice a week for better muscle growth?
3 Day Split Sets and Reps – Makes no sense, because you shoud work twice for a week the same group to get more results!!!
This is Mike like 5 years old. This is stupid!