4 Day Training Split – Day 4

What?!?

Okay, I actually do know how to count, and realize that Day 4 should have been two days ago, but something happened. It didn’t post when I thought it had.

I apologize.

So, without further ado…

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Day 4 is similar to Day 2

Warm Up: lunges, side lunges, hip pulses 3×30 sec each side, overhead squat x 20 (same as Day 1), wall diamonds (same as Day 1)

Leg Strength: Bulgarian split squat with barbell 5 sets x 6 reps/leg, 2 minutes rest between sets

Upper Body Strength: Assisted chin ups 4 sets x max reps, 3 minutes rest between sets

Cardio: Pro agility drills: set up 5 distances of 5-10 metres apart (I use poles around my gym’s track, or telephone poles on the street) x 10 sets (60 seconds rest between sets)

  • Pro agility drills in this exercise means running to your 1st distance, back to the start, to the 2nd distance, back to the start, to the 3rd distance, back to the start, and so on…

Core:Turkish get up x 9 per side

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So, what do you think of the training split?

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