Gym Plan 2 Day/ 4 Day Split

If your training 2-4 times a week its good to do a split routine to mix it up and increase the intensity so you can do each one once or each one twice.

To warm up follow recommended reps and individual exercises below using a lighter weight than you plan to use for your weights. Work at a steady pace and if you feel a strain during warm up, opt for a lighter weight.

Then use a weight that is comfortable for you, if you are achieving past the rep range try and increase the weight (as long as you keep good form), if you don't meet the reps, drop the weight.

After each set take 20 – 40 seconds rest, enough rest to achieve the reps in the next set. It is important to ensure you exhale on the effort and ensure correct posture which can be found here. PLEASE COME TO A GRADUAL COOL DOWN AFTER EACH SESSION,AND STRETCH.


Tri Sets 3 sets 12-15

  • Romanian Deadlift

  • Swing Lunges

  • Curtsy Lunge

Tri Sets 3 sets 12-15

  • Smith Machine Lunge

  • Leg Press

  • Barbell Squats

3 sets 12-15 reps

  • Walking Lunges

Superset with

  • Goblet Squat

4 sets 12

  • Leg Extension

Superset with

  • Hamstring curl

Circuit 3 sets 40 seconds

  • Squat Hold

  • Step ups

  • Side Step ups


Tri Sets 3 sets 12-15

  • Leg Press

  • Lat pull down, in front face

  • Cable/ seated row

Tri Sets 3 sets 12-15

  • Chest fly

  • Military Press

  • Chest Press

3 sets 12-15 reps

  • Narrow grip inclined chest press DB

Superset with

  • Underhand bent row DB

Circuit 3 sets 40 seconds

  • Arnold press

  • Lateral Raises

  • Front Raise

2 sets 20

  • Bicep Curl

Suoerset with

  • Tricep Dips