4 Day Upper-Lower Split Workout for Strength

Starting early December, our basketball league was taking a hiatus for the new year. So  I figured this would be a great time to start a new work out regime.  I wanted to develop a workout which incorporated more leg work.

My workout consists of a 4 day Upper-Lower Split to focus on building Strength.

Day 1 – Upper Body

  • Barbell Bench Press – 4 x 10 reps
  • Incline Barbell Press – 4 x 10 reps
  • Pull-ups – 4 x 10 reps
  • Seated Cable Rows – 3 x 10 reps
  • Shoulder Press – 3 x 10 reps
  • Upright Barbell Row – 3 x 10 reps
  • Cable Side Lateral Raise 3 x 10 reps
  • Overhead Tricep Press w/ Rope 3 x 10 reps
  • EZ-Curl Bar Bicep curls 3 x 10 reps
  • Cable Reverse Crunch 3 x 10 reps

Day 2 – Lower Body

  • Barbell Squat – 4 x 10 reps
  • Swiss Ball Leg Curl – 4 x 10 reps
  • Power Clean from Blocks – 3 x 10 reps
  • Dumbell Step ups – 3 x 10 reps
  • Barbell Lunge 2 x 15 reps
  • Standing Calf Raises 2 x 20 reps
  • Back Extensions w/Swiss Ball 3 x 10 reps
  • Reverse Crunch – 3 x 40 reps

Day 3 – Upper Body

  • Incline Barbell Press – 4 x 10 reps
  • Barbell Bench Press – 4 x 10 reps
  • Wide Grip Pull-ups – 4 x 10 reps
  • Bent Over Rows – 4 x 10 reps
  • Military Press – 3 x 10 reps
  • Barbell Shrug – 3 x 10 reps
  • Bench Dips – 3 x 10Reps
  • Close-Grip EZ Bar Curl – 3 x 10 reps
  • Concentration Cable Curls – 2 x 10 reps
  • Kneeling Cable Crunches w/ Oblique twists – 3 x 40 reps

Day 4 – Lower Body

  • Box Barbell Squat – 4 x 10 reps
  • Swiss Ball Leg Curl – 4 x 10 reps
  • Power Clean from Blocks – 4 x 10 reps
  • Dumbell Lunges – 4 x 10 reps
  • Standing Calf Raises – 3 x 15 reps
  • Back Extensions – 3 x 10 reps
  • Swiss Ball Ab Crunch – 3 x 40 reps

This workout has really helped me increase my leg strength. The Box Squats have really helped increase my vertical jump ability as well. This workout really helped me move stronger…. (get it…website tagline…ahh forget it).

Let me know any modifications you would make.


Foam Rolling – #GameChanger


After a few days of being very sore after ball, I began googling different methods to reduce the soreness and foam rolling came up over and over.  I eventually saw a few players on the NBA court doing it before games.  I finally caved and went out and got one for myself.  I have a high density foam roller, which I have a love/hate relationship with.  I love how I feel AFTER I use it, while I’m using it is a different story. It can be a source of excruciating pain as it removes scar tissue and goes over tight muscles.

1435409754-1960216253_nThe way that a foam roller works is that it allows lengthening and massage of all the key muscles within the posterior tool-chain. A foam roller essentially allows self – myofascial massage, which in plain english means subjecting yourself through an excruciating deep tissue massage with no one else to thank but yourself.  While it is painful it provides many benefits, that I recommend it to all my clients…ok not clients, but anyone who has had issues with back pain.

The real benefits are that it allows elongation of the muscle fibres thereby releasing tension, built up within the muscle.  It also reduces soreness and cramping by gently (ok forcefully) removing lactic acid from the muscles.

I’ve added it to my morning routine, and prior to lifting or playing ball.

My routine consists of:

  1. Glutes – 30 seconds
  2. Hamstrings – 30 seconds
  3. Calves -30 seconds
  4. Left side IT band – 30 seconds
  5. Right side IT band – 30 seconds
  6. Quads – 30 seconds
  7. Shins – 30 seconds (especially good if you have shin splints)

If you have nagging back pain, I highly recommend you look into purchasing a normal or high density foam roller and use it consistently for results.

Its definitely top of my list of #GameChangers.

Allow me to introduce myself…

This is the post excerpt.

I’m a 6’4 software engineer aka desk jockey, who is a self proclaimed fitness junkie. I’ve also suffered from back pain for the last 5 years and am currently pain free.  I play recreational league basketball and lift weights on a regular basis.   This blog will be a collection of all the work outs, books, and articles I’ve found along the way to help strengthen my body and relieve my back pain.   I want to share and help people who’ve suffered from back pain, and who want to become mentally and physically stronger because everyone deserves to move strong.

– Tony