This approach is a 4 day split that focuses on big, heavy-hitting exercises. You won't find a lot of bells and whistles in this workout. Just simple, straightforward, ball-busting hard work.
The premise is simple...hammer the compound lifts, and follow them up with intense 10 rep sets to complete each workout. Here is how the split shakes out:
Monday - Workout A
Tuesday - Workout B
Wednesday - OFF
Thursday - Workout C
Friday - Workout D
Saturday - OFF
Sunday - OFF
This plan revolves around heavy sets and is perfect for the intermediate muscle builder (or strength trainee looking to add more muscle and strength). If you're tired of workouts that revolve around 5 rep protocols, consider this program a godsend.
Day 1
Squat Day
Sets: 5 Reps: 5,4,3,2,MAX
Sets: 5 Reps: 10
Sets: 5 Reps: 10
Sets: 4 Reps: 10
Sets: 4 Reps: 20
Day 2
Bench Press Day
Sets: 5 Reps: 5,4,3,2,MAX
Sets: 5 Reps: 10
Sets: 5 Reps: 10
Sets: 4 Reps: 10
Sets: 4 Reps: 10
Day 3 - rest day
Description is empty
No exercises
Day 4
Deadlift day
Sets: 5 Reps: 5,4,3,2,MAX
Sets: 5 Reps: 10
Sets: 5 Reps: 10
Sets: 4 Reps: 10
Sets: 4 Reps: 10
Day 5
Military Press Day
Sets: 5 Reps: 5,4,3,2,MAX
Sets: 5 Reps: 10
Sets: 5 Reps: 10
Sets: 4 Reps: 10
Sets: 4 Reps: 10
Day 6 - rest day
Description is empty
No exercises
Day 7 - rest day
Description is empty
No exercises