Pages Navigation Menu
Categories Navigation Menu

[WOTM, 10/12] The Muscle-Sculpting Power Workout Split

Day 1 – Legs & Abs

*For all sets choose a weight that makes it difficult to complete the prescribed number of reps. Once a set becomes too easy, increase the weight by 5-10 pounds to accelerate growth.

1. Barbell Squats

Set 1 – Warm-up, 15 reps, light weight (50% of a normal set)
Set 2 – 12 reps
Set 3 – 10 reps
Set 4 – 10 reps
Set 5 – 8 reps

2. Cable Crunches – Full demo here.

3 sets — 15 reps down the center, 10 right, 10 left

3. Goblet Squats

Set 1 – 15 reps
Set 2 – 12 reps
Set 3 – 10 reps

Goblet Squat

4. The Lower Abs Trifecta (LAT) — Full demo here.

2 circuits.

LAT consists of Ab Pulse Ups, Reverse Crunches, and Ab V Holds in sequence. A description of LAT is available here.

5. One-Leg Romanian Deadlifts

2 sets — 12 reps per leg.

6. Cable Woodchoppers — Full demo here.

2 sets, 12 reps per side.

7. BOSU Ball Body Weight Squats

1 set, 30 reps or failure (whichever comes first)

8. Ab Planks & Side Planks with Leg Raise

Set 1 – Plank for 60 seconds/failure, Side Plank with Leg Raise for 30 seconds/failure per side
Set 2 – Plank until failure, Side Plank with Leg Raise until failure per side

Ab Plank, Plank

Side Plank with Leg Raise, side ab plank

9. Cardio

15 minutes, low-medium intensity, mode of your choice.


Intro | Day 2 – Chest/Triceps | Day 3 – Back/Biceps | Day 4 – Shoulders/Abs | Recap

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto

Pages: 1 2 3 4 5 6

trx home trx trainer trx training cheap trx trx pro4 trx bands trxhometrainer.com