Spring Training Some Day Workout Split For Strength Size

 

Full Leg Workout for Athletes | Day from the Athlete Program

Video taken from the channel: Fitness Culture


 

My New Training Split | Why I Completely Changed My Program

Video taken from the channel: Jeff Nippard


 

Create Your Own Full Body Workout | 3 Day Workout Split

Video taken from the channel: Jon Mango


In this part of the movement, think about bringing your shoulders to your ears. Squeeze your traps at the top and then exhale to lower back into starting position and then repeat. Day 4 Workout. 1 Seated dumbbell press: 10 x 5 (3 second eccentric, explosive concentric) 2 Reverse machine flye: 4 x 12.

“The four-day split allows the lifter to ease back into using perfect form on his lifts, which will carry over to more efficient form for when things get heavy.” Start by performing 12 reps. For each subsequent set, lighten the load and increase the reps. Build both size and strength in this 4 day split that incorporates both strength training and hypertrophy training. It’s truly the best of both worlds. The program is based on an upper/lower 4 day split.

Baseball players do not need much isolation exercise at all so doing a routine with body part splits like back/bicep day is not necessary and will really not improve your athletic performance, simply put that is a bodybuilding routine not an athlete’s routine. If possible, perform your cardio separate but if you must do it when training, do it post-weight training when glycogen storages are depleted. Related: Fast Shred Program 4 Day Compound Set Workout Split. Here’s your format for HIIT: 2 minute warm-up; 30 seconds all-out effort followed by 90 seconds low.

A Monday/Wednesday/Friday split is shown, but the sessions can be performed on any three non-consecutive days. Each day has an Olympic lifting variation and a plyometric exercise. Wednesday adds.

The Third Workout Of The Day: The Weight Room. The last session of the day is entirely weight room oriented! Like the track workouts, what I’m doing in the weight room is base/strength training.

All Olympic lifts are obviously done emphasizing the proper technique, absolute quickness and power. As the year. to emphasize strength training. Near maximum strength and fitness levels can be maintained if: 1. Players remain disciplined on and off the field.

2. Sound nutrition habits and adequate rest are crucial. 3. Players exhibit near maximum effort each weight workout. 4. Practice fast and play fast to develop fitness levels needed to. A post shared by NYU Strength and Conditioning (@nyu_strength) on May 30, 2018 at 4:41am PDT Why Baseball Players Shoulder Do the Olympic Lifts (for Baseball) Below are two (2) reasons why.

A training plan rooted in foundational and functional training such as this one, is optimal for an person aspiring to race our Mountain Series. We are going to build these movements into functional interval training. Day 1: Strength: Monday, March 4, 2019.

Always start your workouts with a warm-up and finish them with.

List of related literature:

This split is popular among strength coaches and powerlifters.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

The three-day split is easier to follow because it alleviates the need to train the legs on the same day as the back and biceps.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

The three-day split builds on the premise of the two-day split routine.

“Becoming a Personal Trainer For Dummies” by Melyssa St. Michael, Linda Formichelli
from Becoming a Personal Trainer For Dummies
by Melyssa St. Michael, Linda Formichelli
Wiley, 2004

Refer to the Four-Day Split Program in chapter 4, Strength, in the OffSeason Program section (page 119) before you choose your daily workout.

“Complete Conditioning for Basketball” by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
from Complete Conditioning for Basketball
by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
Human Kinetics, 2007

For advanced training (>3 days/week), it is recommended that a split routine be used (e.g., first and third day: upper body; second and fourth day: lower body).

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

If you do some of the split routines described in Chapter 21, you can work these muscle groups on different days.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

For instance, you can train your entire body several times per week (“full-body split”), your upper and lower body on different days (“upper/lower split”), or different major muscle groups on different days (“body-part split”).

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Split routine, three to five exercises per muscle group (four to five sets of 10 to 12 repetitions) using a 5to 6-day per-week regimen.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

Greater relative 4-day split-body routine, working each increases in quadriceps of the major muscle groups with mulmuscle thickness favoring the tiple exercises in a session at 7RM to highest volume condition.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Your training split refers to how you split up your workouts throughout the week.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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32 comments

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  • My current split is a bit different I do 3x a week. Day 1 (Upper), Day 2 (Lower) and the 3rd Day (Full Body). This means some weeks I will workout 2 days in a row (UL) then have a break and do Full Body. Sometimes I have a day or 2 rest in between workouts… This video has really helped.

  • Jeff have you ever read Crooked by Cathryn Jakobsen?
    I also think, that if the video work puts a strain on your back, that it might be.al idea to switch between a chair and an setting on an exercise ball, like 45 minutes on the chair and 15-20 minutes on the ball.

  • Been doing full body 4 days a week and seeing amazing gains! Why is no one doing this?! The change has been phenomenal. Maybe I should create a program and sell it. It’s been killer!

  • Im a BEGINNER (AGAIN), 70 years old, and in decent shape..Ive subscribed, and I’m CONTINOUSLY looking for a ‘BEGINNER FULL BODY workout, and each of your vids Ive watched so far, Have TOO MUCH verbal and NOT ENOUGH SHOW, This as a BEGINNER…Is GREATLY NEEDED!.PLEASE HELP..THANKS

  • Jeff if ya can check out Russel Orhii aka Russwole his powerbuilding routine is legit. Very strong at 183lb 600 plus squat 600 plus deadlift competion and also incorporates bodybuilding both in same session. https://youtu.be/Sxfwf6VEm3w

  • Hey Jeff.. excellent videos!!! I ve been thinking this routine for a while now and i want your advice. Monday push. Tuesday pull. Wednesday legs. Thurstay off or cardio. Friday 5×5 with heavy compount movements. So i train each part 2 times per week. Saturday and sunday off. Thank you in advance

  • Can someone please help me and give me a few tips on this issue. When i squat with a heavy load my hips tend to shift slightly to the left. I do incorporate a lot of unilateral movements into my training week but im not sure if im doing enough or how i can fix this problem. And why do the hips shift in the first place??

  • In your testosterone video you say there was found a spike in test lvls for about one hour after trainees did squats but then levels declined back tk normal soon after. What if I started each workout with squats to get blood pumping and test levels spiked for my workout?

  • muscular detox? getting out “shit” from a muscle?
    med school doesn’t let me believe in this “shit” LOL. Big bucks for uneducated hipsters is much more accurate I think.

  • Goddamn man get to the fucking point and stop showing off your great life! Yea im hating because it looks like you use your videos of educating people while at the same time showing off your attention seeking ass. Nobody asked you what you were doing, they clicked the video to hear about your work out. However when he finally decides to talk about what i clicked for, its good advice.

  • I want a push pull leg arm split that lets me train everyday.. where should i place the arm day? After going PPL split for 2-3 years i feel like my arm gains are behind

  • You sure seemed unfocused and stressed during that workout, the form during shrugs were horrible and you barely controlled the eccentric in anything.

  • I just noticed that I’m hitting thumb up before watching the video, gave me an addiction of liking of your videos, very informative and science-based.

  • Best Split: Upper Lower Daily Undulating Periodization incorperating various training principles. (discontinuous sets, pump sets, ect…)

  • So many people in that gym, just checking everyone else out or on the phone…GET TO WORK PEOPLE!!! Love your videos Jeff, great content backed by science����

  • I had a question for you. If my sodium intake is very high due to eating qdoba and chick fila, will it ruin my progress? I’m trying to watch my sodium intake but it always seems to go over. I try to rink a lot of eater

  • I train 3 times a week when on a push pull
    tuesday= chest 8 sets, shoulders, 8 sets, triceps 8 sets
    thursday= back 8 sets, legs 8 sets, biceps 8 sets
    saturday= shoulders 8 sets, chest 8 sets, triceps 8 sets
    tuesday legs 8 sets, back 8 sets, biceps 8 sets
    and repeat. this way im hitting every muscle group every 4 days as not worrying about fitting everything into a 7 day week, instead i focus on days of rest between each muscle group. This works well for me which isnt to say it’ll work for everyone. Incidently today being the first day of going back to a more volume based bodypart split hitting every muscle group 7 days with high volume for a few weeks. like yourself Ive always worked in ‘blocks’ basically i listen to my body and when it’s time to switch things up its time to switch things up from freuqncy to volume and visa versa. Incidently whilst in the past i have made more gains with higher volume i have found in terns of strength i make more gains with frieqency

  • I want dense muscle and cut look, strength over mass.. I should do heavier weights right? low reps?
    what should my 3 day split look like

  • This is by far the most underrated fitness channel on YouTube. I’ve just found this channel in recommend an can’t stop watching. Great athlete, great content, great science backed information. So much I’ll be adding to my journey in fitness.

  • I’m getting much much better with high frequency training.
    Delts side and rear everyday! 3-5 sets each before bench 3x per week. Has transformed my bench by 50+ lbs in 2 months!
    Back and biceps everyday as well. Lats area huge muscle and can take training everyday.

  • Best training split I made up
    3 days on 1 day off

    Chest, back, upper abs, calves

    Bench5-6 sets heavy

    Then Super set chest and back exercises after that. Like incline dumbbell press and right into dumbbell rows. Then close grip pull downs with hammer strength machine press. Then incline barbell and cable rows, then machine cable pull downs with cable cross overs..
    Then hit 2 exercises for calves and 2 for upper abs. I always drop set my calves 3 times.

    Shoulders, traps, lower abs and hamstrings..
    Deadlifts then start super setting shoulders and hamstrings however you want. Then hit your abs.

    Quads, bis and tris, obliques.

    Squats and I always finish my quads before I start arms. So leg extension and leg press. Then right into super setting bis and tris however you want. Then hit your obliques.

  • great split and explanation, sounds very close to Alpha Destiny Style, kind of a Bruce Lee taking bits and pieces from everything out there that is good. You are a super experienced natural there is a lot to learn from you thanks for posting.

  • the fact that you consistently make great videos like this on a regular basis is incredible.  one of if not the most beneficial sources out there.  thanks Jeff, you’re the man

  • Cant believe the huge effect Alpha Destiny has made on the whole fitness industry, haha, not saying jeff is influenced but the word rack pulls, periodization, yoke, neck training is getting more popular

  • Great info alwais great. Informative. I am also training natural and its not easy. Some people dont believe me that i am natural but i guess i have not to bad genatics. Keep it up

  • Beginners will grow at a perfectly acceptable rate with each muscle group being trained once a week. I’d increase frequency gradually. Abs, forearms, calves and shoulders recover pretty quick, but even noobs need to train those with lower frequency in the beginning. It takes a long time to be able to train legs 3 times a week. I could do it now(I probably need to at some point), but I am still seeing decent growth so once a week is fine for now. Push/pull exercises? 3 times a week is fine.

    I used to get sore for 4-6 days after legday in the start. Now I’m only sore for three days, which means I can start thinking about increasing frequency. Legs are so big that they need to be well trained before they can recover as fast as the rest of the body.

  • I would love to hear what you think of as you make a work out plan in detail. I am a little new, does anyone know if he has a dedicated video on this topic?

  • Hi Jeff,
    it’s funny how you’re specializing your workouts in trap and neck muscle development, because I’ve always had to try to avoid working those muscles based my genetic predisposition to muscle growth in those areas. On the other hand I’m naturally a slow responder to arm training having long skinny arms unlike yourself. How much would you attribute your proportions to genetics vs training focus? i.e. did you train your arms a lot or do you think they respond well to normal training levels?

    Great channel btw

  • I feel like this is pretty good…
    Chest and Biceps (Bench, Incline Bench, Flyes, Incline Flyes, Underhanded Barbell Rows, Barbell Curls, Db Curls, Standing Db Presses superset Laterals)
    Legs and Abs and Cardio
    Back and Triceps (Pullups, Pulldowns, T-Bar Rows, Db Rows, Dips, Close Grip Bench superset Skull Crushers, Standing Bar Presses superset Pressdowns, Kickbacks)
    Legs and Abs and Cardio
    Shoulders and Arms (Seated Barbell Presses, Seated Db Presses, Dips and Chinups, Bar Curls and Kickbacks, Side Raises, Overhead Raises, Facepulls and Rear Flyes).
    Legs is 1 compound complex and 1 unilateral compound, Abs is Leg Raise Variation and Crunch variation and Oblique exercise, then 20 min cardio and some claves.

  • Tdl, what is that? Tke, why do you do this? I couldn’t understand you proper, do you have research on this, I believe it is not beneficial for any.

  • It can be a draw back the warm up for a whole body workout Jon mine is about 15mins but now that I’m in my mid forties it’s essential the workouts you outlined are spot on brother MINT

  • Looking through the videos you guys have posted, I haven’t found many power related to back/pull. other than deadlifting and power cleans. Some more videos showcasing what you guys do for that would be epic! Love the videos!