4-Day Body Split
Warrior is the 4-day split routine.
Each of the four sessions will start with a compound lift: the squat, bench, deadlift, or overhead press. This classic split routine ‘splits’ the body into four separate days.
The specific split is as follows:
Day 1: Squat/ Lower Body Push (quads)
Day 2: ‘Horizontal Upper’ or Chest and Row
Day 3: Deadlift/ Lower Body Pull Day (glutes/ hamstrings)
Day 4: ‘Vertical Upper’ or Shoulders and Lats
TThe strategy behind this program is to build muscle as well as strength; putting a lot of stress on a specific muscle groups each day; one day per week.
Your conditioning routines will include circuits, AMRAPS, EMOMs and Ladders, targeting the day's specific muscle groups, for your accessory work.
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