Kickass Gym Plan 4 Day Split

This is a Push pull so if you want to do more than 4 days you can just go straight on to repeat. If the reps are low the weight should be higher. if the reps are high the weightshould be lower

Upper PUSH

Part 1 STRENGTH

8 sets 12,10,8,6,6,8,10,12

Chest Press

Shoulder Press

Part 2 THE GAINZzzz

4 Sets 15

Chest Dumbell fly

Superset with

Seated Lat Raises

3 Sets 15

Arnold Press

Superset with

Tricep Cable Kickback

Part 3 THE BURNOUT

As many rounds as possible 10 mins

10 Squat Press Dumbells

5 assisted dips

10 Standing Lat Raises

Lower PULL

Part 1 STRENGTH

8 sets 12,10,8,6,6,8,10,12

Romanian deadlift

Hip Thrusts

Part 2 THE GAINZzzz

4 Sets 15

Lunges (each leg)

Superset with

Wide Led Deadlift

3 Sets 15

Hamstring Curl

Superset with

Cable Kickback

Part 3 THE BURNOUT

4 Rounds of Circuit R1- 21, R2-15, R3-9

KB Swing

Dumbell at chest Walking Lunge

Barbell/ smith machine Curtsy Lunges

Upper PUSH

Part 1 STRENGTH

8 sets 12,10,8,6,6,8,10,12

Deadlift

4 Sets 4

Pullups

3 Sets 15

Lat Pull Down

SUPERSET WITH

Reverse grip lat pull down

Part 2 THE GAINZzzz

4 Sets 15

Bent over row Inclined Row

Superset with

Fly, all 4’s on bench

3 Sets 15

Seated Lat to raise

Superset with

Bicep Curl Pulley

Part 3 THE BURNOUT UPPER

As many rounds as possible 10 mins

10 Y/I Riase

10 Pull Ups

10 Barbell cleans

Lower PUSH

Part 1 STRENGTH

8 sets 12,10,8,6,6,8,10,12

Squats

Leg Press

Part 2 THE GAINZzzz

4 Sets 15

Leg Extension

Superset with

Front Lunges Dumbells at side

3 Sets 15

Adductor

Superset with

Abductor

Part 3 THE BURNOUT UPPER

As many rounds as possible 10 mins

10 Squat Jumps

30 Sec Hollow Hold (the ab activation we did)

15 Goblet Squats

30 Second low squat Pulse Dumbell at chest)