Kickass Gym Plan 4 Day Split

This is a Push pull so if you want to do more than 4 days you can just go straight on to repeat.

Upper PUSH

Part 1 STRENGTH

8 sets 12,10,8,6,6,8,10,12

Chest Press

Shoulder Press

Part 2 THE GAINZzzz

4 Sets 15

Cable Fly

Superset with

Seated Lat Raises

3 Sets 15

Arnold Press

Superset with

Tricep Cable Kickback

Part 3 THE BURNOUT

As many rounds as possible 10 mins

10 Push Press

20 Bicycle Crunch

5 Dips

8 One hand on ball press ups, roll ball over each one

Lower PULL

Part 1 STRENGTH

8 sets 12,10,8,6,6,8,10,12

RDL

Hip Thrusts

Part 2 THE GAINZzzz

4 Sets 15

Lunges (each leg)

Superset with

Wide Led Deadlift

3 Sets 15

Hamstring Curl

Superset with

Cable Kickback

Part 3 THE BURNOUT

4 Rounds of Circuit R1- 21, R2-15, R3-9

KB Swing

DB Overhead Walking Lunge

BB Curtsy Lunges

Upper PUSH

Part 1 STRENGTH

8 sets 12,10,8,6,6,8,10,12

Deadlift

Lat Pull Down

Part 2 THE GAINZzzz

4 Sets 15

Facedown Inclined Row

Superset with

Clean from thighs

3 Sets 15

Seated Lat to raise

Superset with

Bicep Curl Pulley

Part 3 THE BURNOUT UPPER

As many rounds as possible 10 mins

10 Y/I Riase

15 Dragon Row

5 Pull Ups

8 Ball Slam

Lower PUSH

Part 1 STRENGTH

8 sets 12,10,8,6,6,8,10,12

Squats

Leg Press

Part 2 THE GAINZzzz

4 Sets 15

Leg Extension

Superset with

2 Bench low Squats

3 Sets 15

Adductor

Superset with

Abductor

Part 3 THE BURNOUT UPPER

As many rounds as possible 10 mins

10 Squat Jumps

30 Sec Hollow Hold

15 Goblet Squats

TRX / Balll Oblique Crunch facedown

30 Second low squat Pulse