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Steven GoldsmithSteven Goldsmith
/Split Routine
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Split Routine

4 weeks

This program is for anyone who wants to get stronger, leaner and healthier. It is designed for all levels...men and women. If an exercise feels impossible, DM me and I’ll send you regressions. You can expect to see and feel... more

Lean muscle
Full Body
Build muscle
Athletic
Performance
Strength
Conditioning

Workouts (5)


FAQ

How to get the best outcome of the program?
Jot down your progress. You need to track how much weight you used for each exercise and how many reps you were able to complete WITHOUT sacrificing form. Each week you should push yourself to add extra weight to each exercise. If you absolutely cannot without sacrificing form, stick with the same weight; however, to build lean muscle mass you must always try to beat what you did the last time. Again...ONLY do this if you can maintain proper form. Proper form is primary as we want to avoid straining and injuries.
What do I need to participate in this program?
A standard gym with dumbbells and cable machines are required.
Who are these workouts for (skill-level)?
Most of these exercises cater to people of all levels. Some of the stability and single leg exercises are challenging and may cater to someone who is more of an intermediate to advanced lifter. When in doubt, stand near something stable you can hold onto for support. SAFETY FIRST!
How to schedule the program into a week?
This is a full body workout designed to target different muscles on different days. A full week of training might look something like this: Mon: Chest Tues: Back Wed: Legs Thurs: Active day of rest (ex: 30-45 min walk) Fri: Shoulders Sat: Arms Sun: Complete day of rest
What are the goals of the program?
The goals are to increase lean muscle mass while trimming body fat. Keep in mind that you can’t out train a shitty diet! Diet is the LARGEST component in your body’s health and fitness. It needs proper nutrition to grow lean muscle mass; for energy & repair. Make sure you consume some type of protein supplement with a complex carb within 30-45 mins after completing your workout! Whey protein powder is excellent because it gets into your bloodstream faster than whole foods to facilitate in repair. The more lean muscle mass your body has, the faster it burns fat. Your body will become a furnace if you grow your muscles properly. TIME YOUR REST PERIODS! Don’t go into the gym for social hour. Follow the amount of rest I’ve prescribed between sets. It’s the perfect balance between enough rest and enough stress for the muscles. Be very diligent in this process. If you stick with these times you will get your heart rate up, achieving the cardio portion everyone feels they need.

FAQ

How to get the best outcome of the program?
Jot down your progress. You need to track how much weight you used for each exercise and how many reps you were able to complete WITHOUT sacrificing form. Each week you should push yourself to add extra weight to each exercise. If you absolutely cannot without sacrificing form, stick with the same weight; however, to build lean muscle mass you must always try to beat what you did the last time. Again...ONLY do this if you can maintain proper form. Proper form is primary as we want to avoid straining and injuries.
What do I need to participate in this program?
A standard gym with dumbbells and cable machines are required.
Who are these workouts for (skill-level)?
Most of these exercises cater to people of all levels. Some of the stability and single leg exercises are challenging and may cater to someone who is more of an intermediate to advanced lifter. When in doubt, stand near something stable you can hold onto for support. SAFETY FIRST!
How to schedule the program into a week?
This is a full body workout designed to target different muscles on different days. A full week of training might look something like this: Mon: Chest Tues: Back Wed: Legs Thurs: Active day of rest (ex: 30-45 min walk) Fri: Shoulders Sat: Arms Sun: Complete day of rest
What are the goals of the program?
The goals are to increase lean muscle mass while trimming body fat. Keep in mind that you can’t out train a shitty diet! Diet is the LARGEST component in your body’s health and fitness. It needs proper nutrition to grow lean muscle mass; for energy & repair. Make sure you consume some type of protein supplement with a complex carb within 30-45 mins after completing your workout! Whey protein powder is excellent because it gets into your bloodstream faster than whole foods to facilitate in repair. The more lean muscle mass your body has, the faster it burns fat. Your body will become a furnace if you grow your muscles properly. TIME YOUR REST PERIODS! Don’t go into the gym for social hour. Follow the amount of rest I’ve prescribed between sets. It’s the perfect balance between enough rest and enough stress for the muscles. Be very diligent in this process. If you stick with these times you will get your heart rate up, achieving the cardio portion everyone feels they need.