My 4-day split

From Bodybuilder to Ninja Warrior

My 4-Day Split: A Game Changer

Instructional Videos and downloadable pdf workout sheets coming soon!

I have tried so many different programs in the past, but keep coming back to this 4-day split.  I learned the foundation of this routine 35 years ago in my Sports Medicine class: Advanced Weightlifting Theory, Technique and Practice. I used it to win two lightweight Mid-USA titles in 1994 and 1995—completely steroid-free. I was never the largest competitor on stage, but my symmetry was almost perfect, which is the only reason I took those titles.

During that time, I am lucky all the animal protein I was eating didn’t kill me. There are many who have the genetics to survive a meat heavy diet. Not me. I looked healthy on the outside, but inside, the massive intake of animal protein and methionine that comes with it, was taking a terrible toll on my kidneys and cardiovascular system.

Today, at 65, my goals have entirely shifted. There are no long-lived giants. Instead of sheer mass, I strive for the functional, lean physique of a Ninja Warrior or a lightweight UFC fighter. I achieve this by eating all I want without obsessing over protein, carbs, or fats. My main focus is fueling my body with a wide variety of fiber-rich whole foods: nuts, seeds, whole grains, berries, beans, and greens, while keeping bread intake in check.

THE GAME-CHANGER: ZERO REST PERIODS

For the past year, I have completely eliminated traditional rest periods from my resistance band system. I don’t know if I accidentally stumbled upon a hidden fitness secret or what, but the results are undeniable. This fall, I will be posting new training pictures because I am currently in even better shape, with sharper definition and a few more pounds of lean muscle.

Here is the hack: Instead of sitting on a bench resting between sets, I replace that time with 90 seconds of continuous, fluid aerobic movement, engaging as many body parts as possible. (I have a video demonstrating this exact fluid motion coming very soon!)

By doing this, you are getting intense resistance training and a full cardiovascular workout at the exact same time. It saves you an entire hour a day.

THE CORE CONCEPT: MUSCLE CONFUSION

The program is split into 4 days, performed 6 days a week. This overlapping schedule ensures different muscle groups are exercised twice a week, and then only once the following week.

To prevent plateaus, you must hit different muscle fibers and confuse the body so it continues to adapt. Reps and targeted rest intervals are changed every 6 to 8 weeks. The rule of thumb: Change the program whenever you stop getting sore.

THE TRAINING CYCLES

Note: Write down all the resistance levels you use so you can accurately track your progress. It’s hard to track resistance levels with bands, now I use the mirror and the scales to track my progress

Cycle 1: Pure Strength (6 to 8 Weeks)

  • Traditional Method: 4 to 6 sets, 1 to 3 reps with 60 seconds of rest. Failure should happen between reps 1 and 3 to target the fastest fast-twitch fibers.
  • My Modern Modification: I no longer risk injury to get big, and I never drop below 8 reps or do more than 3 sets. Most importantly, I replace that 60-second “rest” with high-intensity aerobic movement for 90 seconds.

Cycle 2: Maximum Hypertrophy (6 to 8 Weeks)

  • Traditional Method: 4 to 6 sets, 8 to 10 reps with 2 minutes of rest between sets.
  • My Modern Modification: Replace those 2 minutes of dead time with 90 seconds of fluid, full-body aerobics to keep your heart rate peaking while the targeted muscles recover.

Cycle 3: Intermediate Fibers (6 to 8 Weeks)

  • Traditional Method: 4 to 6 sets, 12 to 15 reps with 90 seconds of rest between sets.
  • My Modern Modification: My sweet spot. Swap the 90 seconds of rest for 90 seconds of continuous movement.

THE 4-DAY SPLIT ROUTINE

DAY ONE: CHEST & TRICEPS

  • Bench Press
  • Incline Press
  • Decline Press
  • Flys (Your choice of Incline, Flat, or Decline)
  • Pull-Overs
  • Dips
  • 2 Triceps exercises of your choice

DAY TWO: TRAPS & SHOULDERS

  • Shoulder Shrugs
  • Military Press
  • Upright Rows
  • Front Raises
  • Lateral Raises
  • Rear Flys
  • Wrist Curls

DAY THREE: BACK & BICEPS

  • Wide Grip Pulldowns
  • Seated Cable Rows (or Bent-Over Rows)
  • Narrow Grip Pushdowns
  • Reverse Grip Pulldowns
  • Lower Back Machine (or extensions)
  • 2 Biceps exercises of your choice

DAY FOUR: LEGS

  • Squats
  • Lunges
  • Leg Press
  • Calf Raises (In all three foot positions: straight, toes in, toes out)