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Split Leg and Upper Limbs 1

To build or gain muscle is to increase muscle volume. This is done essentially by Hypertrophy workouts. There are 2 types of Hypertrophy workouts: Sarcopl

45 Degree Leg Press

Seated Leg Curl

Thigh Abductor

Smith Machine Calf Raise

Plank

Barbell Romanian Deadlift

Crunches

Twisting Floor Crunch

Lat Pulldown

Smith Bench Press

Smith Bent-over Row

Smith Machine Close-Grip Bench Press

Seated Smith Machine Shoulder Press

Dumbbell Flyes

Seated Dumbbell Front Raise

Smith Upright Row

To build or gain muscle is to increase muscle volume. This is done essentially by Hypertrophy workouts. There are 2 types of Hypertrophy workouts: Sarcoplasmatic or Myofibrillar. The first one, with higher reps and lower load increases cellular muscle structures. The second one, with lower reps and higher load, literally rips your muscle fibers.This is a Split Workout of Myofibrillar Hypertrophy for Legs (and Core) and Upper Limbs.

Leg day

Upper Limbs

Day 3

Day 6

Day 7

Week 1

&nbsp;
Physiological effect: Morphological gains. Increase in muscle strength by fiber ripping and muscle exhaustion (do the exercises until you can not contract the muscles anymore).
Training characteristics: Full body workout to increase major muscle intra and inter coordination and the release of Growth Hormone.&nbsp;
Tempo: 2''/4'' (Concentric and Eccentric parts of the movement)
Rest between workouts (of the same muscle group): 48 to 72 hours
Increase load on 2 and 3 Set&nbsp;

Week 2

Load: Increase &nbsp;10 and 20% for all exercises except for shoulder (5 to 10%).
Tempo: 2''/4'' (Concentric and Eccentric parts of the movement)
Rest between workouts (of the same muscle group): 48 to 72 hours
Increase load on 2 and 3 Set&nbsp;

Week 3

Week 4

	Beginner (1-2 years)
	66 minutes/day \| 4 days/week \| 4 weeks
	Build Muscle, Tone Body
	45 Degree Leg Press Machine, Seated Leg Curl Machine, Abduction/Adduction Machine, Smith Machine, Bodyweight, Barbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, 2 x Dumbbell, Flat Bench Show More

Exercise	Sets	Reps	Rest
1.45 Degree Leg Press	3 sets	14 reps	90s
2.Seated Leg Curl	3 sets	12 reps	90s
3.Thigh Abductor	3 sets	12 reps	90s
4.Smith Machine Calf Raise	3 sets	12 reps	90s
Circuit #5 - 3 rounds Rest 90s between rounds
5A.Plank	3 rounds	60s	0s
5B.Barbell Romanian Deadlift	3 rounds	14 reps	90s
Circuit #6 - 3 rounds Rest 90s between rounds
6A.Crunches See Exercise Notes	3 rounds	14 reps	0s
6B.Twisting Floor Crunch See Exercise Notes	3 rounds	14 reps	90s

Exercise	Sets	Reps	Rest
1.Lat Pulldown	3 sets	12 reps	90s
2.Smith Bench Press	3 sets	12 reps	90s
3.Smith Bent-over Row	3 sets	12 reps	90s
4.Smith Machine Close-Grip Bench Press	3 sets	12 reps	90s
5.Seated Smith Machine Shoulder Press	3 sets	10 reps	90s
6.Dumbbell Flyes	3 sets	10 reps	90s
7.Seated Dumbbell Front Raise	3 sets	10 reps	90s
8.Smith Upright Row	3 sets	10 reps	90s

Exercise	Sets	Reps	Rest
1.45 Degree Leg Press	3 sets	14 reps	90s
2.Seated Leg Curl	3 sets	12 reps	90s
3.Thigh Abductor	3 sets	12 reps	90s
4.Smith Machine Calf Raise	3 sets	12 reps	90s
Circuit #5 - 3 rounds Rest 90s between rounds
5A.Plank	3 rounds	60s	0s
5B.Barbell Romanian Deadlift	3 rounds	14 reps	90s
Circuit #6 - 3 rounds Rest 90s between rounds
6A.Crunches See Exercise Notes	3 rounds	14 reps	0s
6B.Twisting Floor Crunch See Exercise Notes	3 rounds	14 reps	90s

Exercise	Sets	Reps	Rest
1.Lat Pulldown	3 sets	12 reps	90s
2.Smith Bench Press	3 sets	12 reps	90s
3.Smith Bent-over Row	3 sets	12 reps	90s
4.Smith Machine Close-Grip Bench Press	3 sets	12 reps	90s
5.Seated Smith Machine Shoulder Press	3 sets	10 reps	90s
6.Dumbbell Flyes	3 sets	10 reps	90s
7.Seated Dumbbell Front Raise	3 sets	10 reps	90s
8.Smith Upright Row	3 sets	10 reps	90s

Split Leg and Upper Limbs 1

Week 1 Overview

Day 1 - Leg day

Day 2 - Upper Limbs

Day 4 - Leg day

Day 5 - Upper Limbs

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