SIZE WORKOUTS
The workouts in this section are designed to build the size of your muscles. Therefore, we need to follow some basic and proven tenets of hypertrophy.
We build from the basic movements, like Squats and Deadlifts, and utilize progressive overload techniques to continually add demand to your body with more weight, more volume, an increased range of motion, and intensity.
In these workouts, we’ll be aiming to lift as much weight as possible in the 8–15 rep range for 3–6 sets. We’ll also be using the strength-building protocols of Mechanical Drop sets, Super Sets, PSD sets, Rack and Run sets, Pre-Exhaust sets, and Hybrid exercises.
To assist this, we’ve programmed in four different training splits. It’s time to drop your “3 sets of 10 reps” routine from high school and stimulate new gains. Training splits are just that: they split up your training over a typical week. “Splits” allow the lifter to focus on specific areas of the body each day. Ultimately, a training split should be based on your goals, schedule, and experience.
While there is no universal training split that’s ideal for all pur-poses, this section includes four of the most popular “splits”, outlined on the following points:
TRAINING SPLIT #1: UPPER/LOWER
Monday - Upper Body
Tuesday - Lower Body
Thursday - Upper Body
Friday - Lower Body
TRAINING SPLIT #2: PUSH/PULL
Monday - Upper Body Push (Chest, Shoulders, Triceps)
Tuesday - Lower Body Push (Squat, Lunge)
Thursday - Upper Body Pull (Back, Rear Delts, Traps, Biceps)
Friday - Lower Body Pull (Deadlift, Glutes)
TRAINING SPLIT #3: UPPER PUSH/PULL AND LEGS
Monday - Upper Body Push (Chest, Shoulders, Triceps)
Wednesday - Upper Body Pull (Back, Biceps, Traps)
Friday - Lower Body
TRAINING SPLIT #4: FULL BODY
Monday - Full Body (Chest and Shoulders)
Wednesday - Full Body (Back and Deadlift)
Friday - Full Body (Squat)
TRAINING SPLIT #1: UPPER/LOWER
Workout #1: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Floor Press - 12,10,8
Row - 12,10,8
Pre-Exhaust Set
1A. Lateral Raise - 3 sets of 10 reps
1B. Alternating Shoulder Press - 3 sets of 10 reps
Chin-Up - Complete 30 reps in as few sets as possible
Super Set
Bicep Curl - 3 sets Overhead Triceps Extension - 3 sets
TRAINING SPLIT #1: UPPER/LOWER
Workout #2: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Active Kneeling Hip/Quad Stretch - 2 sets of 8 each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
RDL - 12,10,8,8
Split Squat - 12,10,8 each leg
Bench Single Leg Glute Bridge - 12,10,8 each leg
Rack and Run Set
Goblet Squat - 2 sets of 12,12,12
TRAINING SPLIT #1: UPPER/LOWER
Workout #3: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Shoulder Press - 12,10,8
Single Arm Row (supported) - 12,10,8 each arm
Pre-Exhaust Set
1A. Push-Up - 3 sets of 10
1B. Bench Press - 3 sets of 10
Pull-Up - Complete 30 reps in as few sets as possible
Super Set
Incline Bicep Curl - 3 sets
Triceps Pullover - 3 sets
TRAINING SPLIT #1: UPPER/LOWER
Workout #4: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Active Kneeling Hip/Quad Stretch - 2 sets of 8 each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
Rest/Pause Set
Goblet Squat - 3 sets of 8,8,8
Single Leg Deadlift (holding two dumbbells) - 3 sets of 12,10,8 each leg
Reverse Lunge - 3 sets of 12,10,8 each leg
Farmers Walk - 3 sets of 40 yards
TRAINING SPLIT #2: PUSH/PULL
Workout #1: Upper Body Push
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Floor Press - 12,10,8,8
Incline Chest Press - 12,10,8,8
Pre-Exhaust Set
1A. Front Overhead Raise - 3 sets of 10 reps
1B. Arnold Press - 3 sets of 10 reps
Triceps Pullover - 12,12,12
Triceps Kickback - 15,15
TRAINING SPLIT #2: PUSH/PULL
Workout #2: Lower Body Push
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Active Kneeling Hip/Quad Stretch - 2 sets of 8 each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
PSD Set: Quads
1A. Reverse Lunge - 4 sets of 20 reps each leg
1B. Goblet Squat - 4 sets of 10 reps
1C. Reverse Lunge - 4 sets of 10 reps each leg
Overhead Squat - 12,12,12
Lateral Lunge - 3 sets of 12 reps each leg
Sumo Goblet Squat - 12,12,12
TRAINING SPLIT #2: PUSH/PULL
Workout #3: Upper Body Pull
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Mechanical Drop Set
1A. Chin-Up - 3 sets of 6–12 reps
1B. Row - 3 sets of 6–12 reps
Alternating Row - 8,8,8,8 each arm
Upright Row - 12,10,8
Super Set
Shrug - 3 sets of 10 reps
Rear Delt Raise - 3 sets of 10 reps
Hammer Curl - 12,12,12
TRAINING SPLIT #2: PUSH/PULL
Workout #4: Lower Body Pull
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Active Kneeling Hip/Quad Stretch - 2 sets of 8 each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
Pre-Exhaust Set: Glutes/Hamstrings
1A. Bench Glute Bridge - 4 sets of 20,20,20,20
1B. RDL - 4 sets of 12,10,8,8
Swing - 12,10,8
Sumo Deadlift - 12,10,8
Single Leg RDL - 3 sets of 8 reps each leg.
TRAINING SPLIT #3: UPPER PUSH/PULL AND LEGS
Workout #1: Upper Body Push
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Floor Press - 12,10,8,8
Incline Chest Press - 12,10,8,8
Pre-Exhaust Set
1A. Front Overhead Raise - 3 sets
1B. Arnold Press - 3 sets
Chin-Ups - Complete 30 reps in as few sets as possible
Triceps Pullover - 12,12,12
TRAINING SPLIT #3: UPPER PUSH/PULL AND LEGS
Workout #2: Lower Body Super Sets
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Active Kneeling Hip/Quad Stretch - 2 sets of 8 each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
1A. Reverse Lunge - 3 sets of 20 reps each leg
1B. RDL - 3 sets of 10,10,10
2A. Bulgarians Squat - 3 sets of 20 reps each leg
2B. Swing - 3 sets of 10,10,10
3A. Lateral Lunge - 3 sets of 10 reps each leg
3B. Deadlift - 3 sets of 10,10,10
4A. 45-degree Back Extension - 3 sets of 20,20,20
4B. Bench Glute Bridge - 3 sets of 10,10,10
TRAINING SPLIT #3: UPPER PUSH/PULL AND LEGS
Workout #2: Upper Body Pull
Warm-Up/Activation
Dumbbell “T” Balance - 2 sets of 10 reps each leg
PVC or Barbell Overhead Squat - 2 sets of 15 reps
Lunging Yoga Rotations - 2 sets of 10 reps each side
Mechanical Drop Set: Back
1A. Chin-Up - 4 sets of AMRAP
1B. Row - 4 sets of 10,10,10,10
Upright Row - 8,8,8
Single Arm Rotational Row - 3 sets of 10 each arm
Shrug - 3 sets of 15,15,15
Hammer Bicep Curl - 10,10,10
TRAINING SPLIT #4: FULL BODY
Workout #1: Full Body
Full Body Mobility Warm-Up
Dumbbell “T” Raise - 2 sets of 15 reps
Walking Lunge with Rotations - 2 sets of 12 each side
Physioball Leg Curl - 2 sets of 15 reps
Front Squat - 10,8,6,12
Bench Pause Press - 10,8,6,12
RDL - 10,8,6,12
Hybrid
Squat to Press - 10,10,10
Hybrid
“T” Push-Up - 3 sets of 10 reps each side
TRAINING SPLIT #4: FULL BODY
Workout #2: Full Body
Full Body Mobility Warm-Up
Dumbbell “T” Balance - 2 sets of 10 reps each leg
PVC or Barbell Overhead Squat - 2 sets of 15 reps
Lunging Yoga Rotations - 2 sets of 10 reps each side
Deadlift - 10,8,6,12
Shoulder Press - 10,8,6,12
Bulgarian Pause Squat - 3 sets of 10 reps each leg
Hybrid
RDL to Row - 10,10,10
Hybrid
Rear Delt to Triceps Kickback - 10,10,10
TRAINING SPLIT #4: FULL BODY
Workout #3: Full Body
Full Body Mobility Warm-Up
Active 90/90 Hamstring Stretch - 2 sets of 10 reps each leg
Quad Thoracic Rotations - 2 sets of 10 reps each side
Overhead Walking Lunge - 2 sets of 10 reps each leg
PSD Sets: Shoulders
1A. Lateral Raise - 4 sets of 12
1B. Shoulder Press - 4 sets of 8
1C. Lateral Raise - 4 sets of AMRAP
Split Squat - 10 reps each leg, 8 each leg, 6 each leg, 12 each leg
Sumo RDL - 10,8,6,12
Rear Delt Row - 15,15,15
Super Set: Arm Finisher
2A. Off Set Bicep Curls - 12,12,12
2B. Triceps Pullover - 12,12,12
The workouts in this section are designed to build the size of your muscles. Therefore, we need to follow some basic and proven tenets of hypertrophy.
We build from the basic movements, like Squats and Deadlifts, and utilize progressive overload techniques to continually add demand to your body with more weight, more volume, an increased range of motion, and intensity.
In these workouts, we’ll be aiming to lift as much weight as possible in the 8–15 rep range for 3–6 sets. We’ll also be using the strength-building protocols of Mechanical Drop sets, Super Sets, PSD sets, Rack and Run sets, Pre-Exhaust sets, and Hybrid exercises.
To assist this, we’ve programmed in four different training splits. It’s time to drop your “3 sets of 10 reps” routine from high school and stimulate new gains. Training splits are just that: they split up your training over a typical week. “Splits” allow the lifter to focus on specific areas of the body each day. Ultimately, a training split should be based on your goals, schedule, and experience.
While there is no universal training split that’s ideal for all pur-poses, this section includes four of the most popular “splits”, outlined on the following points:
TRAINING SPLIT #1: UPPER/LOWER
Monday - Upper Body
Tuesday - Lower Body
Thursday - Upper Body
Friday - Lower Body
TRAINING SPLIT #2: PUSH/PULL
Monday - Upper Body Push (Chest, Shoulders, Triceps)
Tuesday - Lower Body Push (Squat, Lunge)
Thursday - Upper Body Pull (Back, Rear Delts, Traps, Biceps)
Friday - Lower Body Pull (Deadlift, Glutes)
TRAINING SPLIT #3: UPPER PUSH/PULL AND LEGS
Monday - Upper Body Push (Chest, Shoulders, Triceps)
Wednesday - Upper Body Pull (Back, Biceps, Traps)
Friday - Lower Body
TRAINING SPLIT #4: FULL BODY
Monday - Full Body (Chest and Shoulders)
Wednesday - Full Body (Back and Deadlift)
Friday - Full Body (Squat)
TRAINING SPLIT #1: UPPER/LOWER
Workout #1: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Floor Press - 12,10,8
Row - 12,10,8
Pre-Exhaust Set
1A. Lateral Raise - 3 sets of 10 reps
1B. Alternating Shoulder Press - 3 sets of 10 reps
Chin-Up - Complete 30 reps in as few sets as possible
Super Set
Bicep Curl - 3 sets Overhead Triceps Extension - 3 sets
TRAINING SPLIT #1: UPPER/LOWER
Workout #2: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Active Kneeling Hip/Quad Stretch - 2 sets of 8 each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
RDL - 12,10,8,8
Split Squat - 12,10,8 each leg
Bench Single Leg Glute Bridge - 12,10,8 each leg
Rack and Run Set
Goblet Squat - 2 sets of 12,12,12
TRAINING SPLIT #1: UPPER/LOWER
Workout #3: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Shoulder Press - 12,10,8
Single Arm Row (supported) - 12,10,8 each arm
Pre-Exhaust Set
1A. Push-Up - 3 sets of 10
1B. Bench Press - 3 sets of 10
Pull-Up - Complete 30 reps in as few sets as possible
Super Set
Incline Bicep Curl - 3 sets
Triceps Pullover - 3 sets
TRAINING SPLIT #1: UPPER/LOWER
Workout #4: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Active Kneeling Hip/Quad Stretch - 2 sets of 8 each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
Rest/Pause Set
Goblet Squat - 3 sets of 8,8,8
Single Leg Deadlift (holding two dumbbells) - 3 sets of 12,10,8 each leg
Reverse Lunge - 3 sets of 12,10,8 each leg
Farmers Walk - 3 sets of 40 yards
TRAINING SPLIT #2: PUSH/PULL
Workout #1: Upper Body Push
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Floor Press - 12,10,8,8
Incline Chest Press - 12,10,8,8
Pre-Exhaust Set
1A. Front Overhead Raise - 3 sets of 10 reps
1B. Arnold Press - 3 sets of 10 reps
Triceps Pullover - 12,12,12
Triceps Kickback - 15,15
TRAINING SPLIT #2: PUSH/PULL
Workout #2: Lower Body Push
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Active Kneeling Hip/Quad Stretch - 2 sets of 8 each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
PSD Set: Quads
1A. Reverse Lunge - 4 sets of 20 reps each leg
1B. Goblet Squat - 4 sets of 10 reps
1C. Reverse Lunge - 4 sets of 10 reps each leg
Overhead Squat - 12,12,12
Lateral Lunge - 3 sets of 12 reps each leg
Sumo Goblet Squat - 12,12,12
TRAINING SPLIT #2: PUSH/PULL
Workout #3: Upper Body Pull
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Mechanical Drop Set
1A. Chin-Up - 3 sets of 6–12 reps
1B. Row - 3 sets of 6–12 reps
Alternating Row - 8,8,8,8 each arm
Upright Row - 12,10,8
Super Set
Shrug - 3 sets of 10 reps
Rear Delt Raise - 3 sets of 10 reps
Hammer Curl - 12,12,12
TRAINING SPLIT #2: PUSH/PULL
Workout #4: Lower Body Pull
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Active Kneeling Hip/Quad Stretch - 2 sets of 8 each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
Pre-Exhaust Set: Glutes/Hamstrings
1A. Bench Glute Bridge - 4 sets of 20,20,20,20
1B. RDL - 4 sets of 12,10,8,8
Swing - 12,10,8
Sumo Deadlift - 12,10,8
Single Leg RDL - 3 sets of 8 reps each leg.
TRAINING SPLIT #3: UPPER PUSH/PULL AND LEGS
Workout #1: Upper Body Push
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Floor Press - 12,10,8,8
Incline Chest Press - 12,10,8,8
Pre-Exhaust Set
1A. Front Overhead Raise - 3 sets
1B. Arnold Press - 3 sets
Chin-Ups - Complete 30 reps in as few sets as possible
Triceps Pullover - 12,12,12
TRAINING SPLIT #3: UPPER PUSH/PULL AND LEGS
Workout #2: Lower Body Super Sets
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Active Kneeling Hip/Quad Stretch - 2 sets of 8 each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
1A. Reverse Lunge - 3 sets of 20 reps each leg
1B. RDL - 3 sets of 10,10,10
2A. Bulgarians Squat - 3 sets of 20 reps each leg
2B. Swing - 3 sets of 10,10,10
3A. Lateral Lunge - 3 sets of 10 reps each leg
3B. Deadlift - 3 sets of 10,10,10
4A. 45-degree Back Extension - 3 sets of 20,20,20
4B. Bench Glute Bridge - 3 sets of 10,10,10
TRAINING SPLIT #3: UPPER PUSH/PULL AND LEGS
Workout #2: Upper Body Pull
Warm-Up/Activation
Dumbbell “T” Balance - 2 sets of 10 reps each leg
PVC or Barbell Overhead Squat - 2 sets of 15 reps
Lunging Yoga Rotations - 2 sets of 10 reps each side
Mechanical Drop Set: Back
1A. Chin-Up - 4 sets of AMRAP
1B. Row - 4 sets of 10,10,10,10
Upright Row - 8,8,8
Single Arm Rotational Row - 3 sets of 10 each arm
Shrug - 3 sets of 15,15,15
Hammer Bicep Curl - 10,10,10
TRAINING SPLIT #4: FULL BODY
Workout #1: Full Body
Full Body Mobility Warm-Up
Dumbbell “T” Raise - 2 sets of 15 reps
Walking Lunge with Rotations - 2 sets of 12 each side
Physioball Leg Curl - 2 sets of 15 reps
Front Squat - 10,8,6,12
Bench Pause Press - 10,8,6,12
RDL - 10,8,6,12
Hybrid
Squat to Press - 10,10,10
Hybrid
“T” Push-Up - 3 sets of 10 reps each side
TRAINING SPLIT #4: FULL BODY
Workout #2: Full Body
Full Body Mobility Warm-Up
Dumbbell “T” Balance - 2 sets of 10 reps each leg
PVC or Barbell Overhead Squat - 2 sets of 15 reps
Lunging Yoga Rotations - 2 sets of 10 reps each side
Deadlift - 10,8,6,12
Shoulder Press - 10,8,6,12
Bulgarian Pause Squat - 3 sets of 10 reps each leg
Hybrid
RDL to Row - 10,10,10
Hybrid
Rear Delt to Triceps Kickback - 10,10,10
TRAINING SPLIT #4: FULL BODY
Workout #3: Full Body
Full Body Mobility Warm-Up
Active 90/90 Hamstring Stretch - 2 sets of 10 reps each leg
Quad Thoracic Rotations - 2 sets of 10 reps each side
Overhead Walking Lunge - 2 sets of 10 reps each leg
PSD Sets: Shoulders
1A. Lateral Raise - 4 sets of 12
1B. Shoulder Press - 4 sets of 8
1C. Lateral Raise - 4 sets of AMRAP
Split Squat - 10 reps each leg, 8 each leg, 6 each leg, 12 each leg
Sumo RDL - 10,8,6,12
Rear Delt Row - 15,15,15
Super Set: Arm Finisher
2A. Off Set Bicep Curls - 12,12,12
2B. Triceps Pullover - 12,12,12
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