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*NEW* 3-Day Split

this workout will have be upper-body focused and will have a good mix of every muscle group.

Upper

a good lower body orientated workout that will grow your quads, hammies & glutes

Lower

Upper/Lower

This is my go-to 4 day split that i’m following at the moment. It is advanced and a different style of training - specifically high intensity. However it allows for more rest days providing better recovery as well as better strength performance

*NEW* 4-Day Split

my favourite day of the week, chest and biceps. the pump from this workout is actually just ridiculous so make sure you get some good pics after.
take some salt with your pre workout before hand for extra pumps.
we’re also gonna throw some abs in there as well

note: the last set is always 6-8 reps and is taken to complete failure. try to build up to a weight on those previous sets so thay you can achieve failure in the 6-8 rep range. 
the previous sets should not be going all out and just getting yourself ready for that last all-out set.
especially with the bicep movements, we want to be going all the way to failure so throw in drop sets on the later exercises and really focus on destroying those muscles.

let’s grind baby

chest, biceps & abs

leg day baby

a full heavy back day to really strengthen and grow a thicker, wider back.

all exercises have been tried & tested to make sure they cover every single part of your back including your lats, upper back, rear delts and lower back.
note: the last set is always 6-8 reps and is taken to complete failure. try to build up to a weight on those previous sets so thay you can achieve failure in the 6-8 rep range. 
the previous sets should not be going all out and just getting yourself ready for that last all-out set.
especially with the isolation movements, we want to be going all the way to failure so throw in drop sets on the later exercises and really focus on destroying those muscles.

back day

cardio

an overall shoulder and tricep workout with some abs at the end to finish off.

note: the last set is always 6-8 reps and is taken to complete failure. try to build up to a weight on those previous sets so thay you can achieve failure in the 6-8 rep range. 
the previous sets should not be going all out and just getting yourself ready for that last all-out set.

let’s get it.

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