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    Sheet1: The Forgotten 4HB Workout - The Split Sets

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    AJ Choi
    The document describes a 4 day per week workout split called "Push, Pull, Legs - repeat". It involves performing one set of 8-10 reps for each exercise in the Push, Pull, and Legs categories on rotating days with 1-3 days of rest in between each workout depending on experience level. Exercises provided for each category include incline bench press, dips, and shoulder press for Push; bent rows, pullovers, and pull downs for Pull; and leg press, adduction machine, hamstring curls, leg extensions, and calf raises for Legs.

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    Sheet1: The Forgotten 4HB Workout - The Split Sets

    Uploaded by

    AJ Choi
    20 views1 page
    The document describes a 4 day per week workout split called "Push, Pull, Legs - repeat". It involves performing one set of 8-10 reps for each exercise in the Push, Pull, and Legs categories on rotating days with 1-3 days of rest in between each workout depending on experience level. Exercises provided for each category include incline bench press, dips, and shoulder press for Push; bent rows, pullovers, and pull downs for Pull; and leg press, adduction machine, hamstring curls, leg extensions, and calf raises for Legs.

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    4HB Split Sets

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    The document describes a 4 day per week workout split called "Push, Pull, Legs - repeat". It involves performing one set of 8-10 reps for each exercise in the Push, Pull, and Legs categories on rotating days with 1-3 days of rest in between each workout depending on experience level. Exercises provided for each category include incline bench press, dips, and shoulder press for Push; bent rows, pullovers, and pull downs for Pull; and leg press, adduction machine, hamstring curls, leg extensions, and calf raises for Legs.

    Copyright:

    © All Rights Reserved
    Download as ODS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as ods, pdf, or txt
    20 views1 page

    Sheet1: The Forgotten 4HB Workout - The Split Sets

    Uploaded by

    AJ Choi
    The document describes a 4 day per week workout split called "Push, Pull, Legs - repeat". It involves performing one set of 8-10 reps for each exercise in the Push, Pull, and Legs categories on rotating days with 1-3 days of rest in between each workout depending on experience level. Exercises provided for each category include incline bench press, dips, and shoulder press for Push; bent rows, pullovers, and pull downs for Pull; and leg press, adduction machine, hamstring curls, leg extensions, and calf raises for Legs.

    Copyright:

    © All Rights Reserved
    Download as ODS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as ods, pdf, or txt
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    Sheet1

    The Forgotten 4HB Workout – The Split Sets


    Push, Pull, Legs – repeat

    5 second/5 second cadence, 8-10 reps, 1 set of each.

    If you’re just getting started on lifting, take 1 day between each workout for rest. If
    you’ve been lifting, for example, with Occam’s Protocol, take 2 days’ rest between
    each workout day, and then increase to 3 days’ rest.
    Week 1 Week 2 Week 3 Week 4 Week 5
    Push
    Incline Barbell Bench Press
    Dips (add weight when you can)
    Shoulder-width barbell shoulder press

    Pull
    Dumbell pullover
    Bent Row (Yates’ Style)
    Close grip, palms-facing pull down
    Slow Dumbell Shrug (2 second pause at top)

    Legs
    Leg press, feet shoulder-width apart (higher reps – 12 minimum at 5/5 cadence)
    Adduction machine
    Hamstring curl
    Leg extension
    Seated calf raises

    Suggested Addition - Alternate between the following two with each workout:
    Myostatic Crunch and Cat Vomit – 10 each
    Kettlebell swing 75 reps

    Page 1

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