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.

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