Weeks 3 & 4: Upper Body and Lower Body Splits

70% - 80% of your maximum effort, upper body and lower body split Day A and B.

Weeks 3 & 4: Upper Body Superset

Weeks 3 & 4: Lower Body Superset

Weeks 11 – 13: Chest/Tri, Back/Bi and Lower Body Splits

Weeks 11 – 13: Chest/Tri, Back/Bi and Lower Body Splits

This workout follows a powerful 30-second isometric hold + 12-second rest protocol for 5 total sets per exercise, forcing maximum muscle fiber recruitment for rapid strength gains, muscle growth, and endurance.

Weeks 8 – 10: Chest/Tri, Back/Bi and Lower Body Splits

Weeks 8 – 10: Chest/Tri, Back/Bi and Lower Body Splits

Perform an isometric hold of 10 seconds at 80% – 90% and 12 repetitions for each exercise of the circuit. Repeat if desired.

Do each routine 2 times per week. You can stack them and/or combine for one total body day.