People often ask me whether I like to do full-body workouts in one workout day (every other day) or split the upper- and lower-body workouts into two 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 always can 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: Push-ups, reverse push-ups, 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: Pull-ups or pulldowns, barbell rows, shoulder press
5, 4, 3, 2, 1: Bench press, pull-ups (wt.) or pulldowns heavy, plank pose 1 minute
Do all exercises in circuit format for the level of the pyramid you are on.
We did the PT section on a basketball court and ran 3 lengths to get 100m roughly.
Run 2-3 miles or
Swim: 500m, 400m, 300m, 200m, 100m -, rest with 2-minute tread 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 squat, run 25m, 2 squats, ... to 10
Repeat 10 times
Stairs = up/down 1 flight -- 10 squats
*take off weight vest
Repeat 2 times
200-yard shuttle runs -- break up into 5 x 40-yard laps.
Repeat 5 times
Hang clean 5
Front squats 5
Run 2-3 miles - with 50-100m intervals spread throughout for last 1 mile
Swim or ruck:
Swim 500m warmup
Swim 1,000m with fins
Tread with weight for as many 1-minute sets as you can, or ruck 3 miles.
Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to email@example.com.
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