People often ask me if I like to do full-body workouts in one workout day (every other day) or split the upper body and lower body workouts into two different days.
Well, I like both. However, if you are fairly advanced and like higher volume workouts, you may be better off with a split routine. Full-body workout days are great every other day with cardio-only days in between, but doing a split routine will allow you to push your resistance training on several days back-to-back.
You can always follow a split routine with a cardio option like the advanced options below:
|Upper Body / Cardio Mix||Lower Body / Cardio Mix|
|Warmup 5 minute jog or bike
Reverse PT Pyramid:
20-16: Pushups, reverse pushups, arm haulers, abs of choice - run 100m after each set
15-11: Burpees, birds, abs of choice - run 100m after each set
Weight PT Pyramid:
10-6: Pullups or pulldowns, barbell rows, shoulder press
5,4,3,2,1: Bench press, pullups (wt) or pulldowns heavy, plank pose 1 min
Do all exercises in circuit format for the level of the pyramid you are on.
We did the PT section on a bball court and ran 3 lengths to get 100m roughly.
Run 2-3 miles or
Swim: 500m, 400m 300m 200m, 100m - rest with 2 min tread in between each set.
Swim any stroke or mix it up as desired.
Weight Vest Leg Day
With Weight Vest
Run Squat pyramid 1-10
Run 25m 1 squats, run 25m 2 squats, ...to 10
Repeat 10 times
Stairs = up / down 1 flight
- 10 squats
*take off weight vest
Repeat 2 times
200yd shuttle runs - break up into 5 x 40yd laps.
Repeat 5 times
Hang clean 5
Front squats 5
Dead lifts 5
Run 2-3 miles - with 50-100m intervals spread throughout for last 1 mile
Swim or RUCK:
Swim 500m warmup
Swim 1000m with fins
Tread with weight for as many 1 minute sets as you can, or ruck 3 miles.