Power or hypertrophy? You no longer have to choose! Use our smart split training plans and hit two of your goals at once.
We have 4 weeks of intensive workouts ahead to help you hit your goals. But keep in mind: This program is not the best option for beginner athletes or bodybuilders. If you don’t have training experience, you better choose one of the beginner workouts.
Split in two
Of all the split options, we chose the simplest one – an upper/lower split routine. One day you will work on your upper body, and the next, you will focus entirely on training your legs (lower body).
This type of training has a significant advantage over others, which is; you will work the target muscles more often which is twice a week.
But since you will work in ‘opposite’ modes (opposite muscle groups), this will not affect your recovery.
Working on two fronts
You say you cannot complete two goals at a time? Our program will change your opinion! The trick is that in our monthly plan, we combined training principles of weightlifters and muscle endurance gainers. That is, within the 4-week training cycle, you will manage to complete two tasks at once, which is; increase strength indicators and gain muscle mass.
We will divide the load fifty-fifty:
- In the first two days, we will lift heavy weights with a small number of repetitions.
- In the end of the training week, we will gain muscle mass in the medium range.
Moving through the training stages, we gradually increase the load, according to the ‘no monotony’ principle.
Exercise selection
This training will be effective, only if you include tried-and-tested exercises for your workout routine.
As basic exercises for our training, we chose well-known compound exercises that work multiple areas within the same movement. We also added some isolation exercises to target specific muscles.
In the upper-body days, you perform one basic movement for a major muscle group and after that, you target them with isolation exercises. The exercises are arranged in a special order to effectively work antagonistic muscles.
With the legs, we use the following approach: first, we load them with compound exercises, then, we do several isolation movements.
