We are going to build on the momentum you’ve built in the first 4 weeks and “up the ante” with additional exercises and more intense cardio. To accomplish this, we are going to use a weight training system that splits the upper and lower extremities and trains each on separate days. This is called a basic two day split. For example, instead of training your full body on day 1 (IE: Monday) you will train your upper body and on day 2 (Tuesday) you will train your lower body.
We are also going to introduce more progression to each of your exercises. That is, we are going to start pyramiding your sets and start using progressively heavier weights.
The following routine is a basic upper and lower body split routine. To accommodate additional levels of intensity we are going to split our upper and lower body into separate workout days. The program will look as follows:
Day 1  Upper Body 
Day 2 
Lower Body 
Day 3 
Cardio 
Day 4 
Upper Body 
Day 5  Lower Body 
Day 6  Cardio 
Day 7  Rest 
Cardio: 10 minute general body warm up
Warm up: 1 x 20 repetitions: Very light weight.
Set 1: 1 x 15 repetitions: Rest: 60 seconds. Weight: Start with a weight that you can easily perform 15 repetitions.
Set 2: 1 x 12 repetitions: Rest 60 seconds. Weight: Use a weight that you can comfortably perform 12 repetitions. You should be about 15%  20% more than your first set.
Set 3: 1 x 12 repetitions: Rest 60 seconds. Weight: Use 15% to 20% more weight than your first set. You should be able to perform 12 unassisted repetitions.
Set 4: 1 x 10 repetitions: Rest 60 seconds. Weight: Use 20% more than your third set. You should be able to complete all repetitions unassisted.
Warm up: 1 x 20 repetitions: Very light weight.
Set 1: 1 x 15 repetitions: Rest: 60 seconds. Weight: Start with a weight that you can easily perform 15 repetitions.
Set 2: 1 x 12 repetitions: Rest 60 seconds. Weight: Use a weight that you can comfortably perform 12 repetitions. You should be about 15%  20% more than your first set.
Set 3: 1 x 12 repetitions: Rest 60 seconds. Weight: Use 15% to 20% more weight than your first set. You should be able to perform 12 unassisted repetitions.
Set 4: 1 x 10 repetitions: Rest 60 seconds. Weight: Use 20% more than your third set. You should be able to complete all repetitions unassisted.
Seated Shoulder Dumbbell Press:
Warm up: 1 x 20 repetitions: Very light weight.
Set 1: 1 x 15 repetitions: Rest: 60 seconds. Weight: Start with a weight that you can easily perform 15 repetitions.
Set 2: 1 x 12 repetitions: Rest 60 seconds. Weight: Use a weight that you can comfortably perform 12 repetitions. You should be about 15%  20% more than your first set.
Set 3: 1 x 12 repetitions: Rest 60 seconds. Weight: Use 15% to 20% more weight than your first set. You should be able to perform 12 unassisted repetitions.
Set 4: 1 x 10 repetitions: Rest 60 seconds. Weight: Use 20% more than your third set. You should be able to complete all repetitions unassisted.
Warm up: 1 x 20 repetitions: Very light weight.
Set 1: 1 x 15 repetitions: Rest: 60 seconds. Weight: Start with a weight that you can easily perform 15 repetitions.
Set 2: 1 x 12 repetitions: Rest 60 seconds. Weight: Use a weight that you can comfortably perform 12 repetitions. You should be about 15%  20% more than your first set.
Set 3: 1 x 12 repetitions: Rest 60 seconds. Weight: Use 15% to 20% more weight than your first set. You should be able to perform 12 unassisted repetitions.
Set 4: 1 x 10 repetitions: Rest 60 seconds. Weight: Use 20% more than your third set. You should be able to complete all repetitions unassisted.
Warm up: 1 x 20 repetitions: Very light weight.
Set 1: 1 x 15 repetitions: Rest: 60 seconds. Weight: Start with a weight that you can easily perform 15 repetitions.
Set 2: 1 x 12 repetitions: Rest 60 seconds. Weight: Use a weight that you can comfortably perform 12 repetitions. You should be about 15%  20% more than your first set.
Set 3: 1 x 12 repetitions: Rest 60 seconds. Weight: Use 15% to 20% more weight than your first set. You should be able to perform 12 unassisted repetitions.
Set 4: 1 x 10 repetitions: Rest 60 seconds. Weight: Use 20% more than your third set. You should be able to complete all repetitions unassisted.
Planks: 4 x 20 second holds
Cardio: Treadmill / Elliptical / Exercise Bike: 30 to 40 minutes at medium to high level
Warm up: 1 x 20 repetitions: Very light weight.
Set 1: 1 x 15 repetitions: Rest: 60 seconds. Weight: Start with a weight that you can easily perform 15 repetitions.
Set 2: 1 x 12 repetitions: Rest 60 seconds. Weight: Use a weight that you can comfortably perform 12 repetitions. You should be about 15%  20% more than your first set.
Set 3: 1 x 12 repetitions: Rest 60 seconds. Weight: Use 15% to 20% more weight than your first set. You should be able to perform 12 unassisted repetitions.
Set 4: 1 x 10 repetitions: Rest 60 seconds. Weight: Use 20% more than your third set. You should be able to complete all repetitions unassisted.
Warm up: 1 x 20 repetitions: Very light weight.
Set 1: 1 x 15 repetitions: Rest: 60 seconds. Weight: Start with a weight that you can easily perform 15 repetitions.
Set 2: 1 x 12 repetitions: Rest 60 seconds. Weight: Use a weight that you can comfortably perform 12 repetitions. You should be about 15%  20% more than your first set.
Set 3: 1 x 12 repetitions: Rest 60 seconds. Weight: Use 15% to 20% more weight than your first set. You should be able to perform 12 unassisted repetitions.
Set 4: 1 x 10 repetitions: Rest 60 seconds. Weight: Use 20% more than your third set. You should be able to complete all repetitions unassisted.
Warm up: 1 x 20 repetitions: Very light weight.
Set 1: 1 x 15 repetitions: Rest: 60 seconds. Weight: Start with a weight that you can easily perform 15 repetitions.
Set 2: 1 x 12 repetitions: Rest 60 seconds. Weight: Use a weight that you can comfortably perform 12 repetitions. You should be about 15%  20% more than your first set.
Set 3: 1 x 12 repetitions: Rest 60 seconds. Weight: Use 15% to 20% more weight than your first set. You should be able to perform 12 unassisted repetitions.
Set 4: 1 x 10 repetitions: Rest 60 seconds. Weight: Use 20% more than your third set. You should be able to complete all repetitions unassisted.
4 x 15 repetitions
Cardio: Treadmill / Elliptical / Exercise Bike: 30 to 40 minutes at medium to high level
Treadmill / Elliptical / Exercise Bike: 40 minutes at medium to high level
Warm up: 1 x 20 repetitions: Very light weight.
Set 1: 1 x 15 repetitions: Rest: 60 seconds. Weight: Start with a weight that you can easily perform 15 repetitions.
Set 2: 1 x 12 repetitions: Rest 60 seconds. Weight: Use a weight that you can comfortably perform 12 repetitions. You should be about 15%  20% more than your first set.
Set 3: 1 x 12 repetitions: Rest 60 seconds. Weight: Use 15% to 20% more weight than your first set. You should be able to perform 12 unassisted repetitions.
Set 4: 1 x 10 repetitions: Rest 60 seconds. Weight: Use 20% more than your third set. You should be able to complete all repetitions unassisted.
Warm up: 1 x 20 repetitions: Very light weight.
Set 1: 1 x 15 repetitions: Rest: 60 seconds. Weight: Start with a weight that you can easily perform 15 repetitions.
Set 2: 1 x 12 repetitions: Rest 60 seconds. Weight: Use a weight that you can comfortably perform 12 repetitions. You should be about 15%  20% more than your first set.
Set 3: 1 x 12 repetitions: Rest 60 seconds. Weight: Use 15% to 20% more weight than your first set. You should be able to perform 12 unassisted repetitions.
Set 4: 1 x 10 repetitions: Rest 60 seconds. Weight: Use 20% more than your third set. You should be able to complete all repetitions unassisted.
Barbell Shoulder Press (Or Machine Press)
Warm up: 1 x 20 repetitions: Very light weight.
Set 1: 1 x 15 repetitions: Rest: 60 seconds. Weight: Start with a weight that you can easily perform 15 repetitions.
Set 2: 1 x 12 repetitions: Rest 60 seconds. Weight: Use a weight that you can comfortably perform 12 repetitions. You should be about 15%  20% more than your first set.
Set 3: 1 x 12 repetitions: Rest 60 seconds. Weight: Use 15% to 20% more weight than your first set. You should be able to perform 12 unassisted repetitions.
Set 4: 1 x 10 repetitions: Rest 60 seconds. Weight: Use 20% more than your third set. You should be able to complete all repetitions unassisted.
Warm up: 1 x 20 repetitions: Very light weight.
Set 1: 1 x 15 repetitions: Rest: 60 seconds. Weight: Start with a weight that you can easily perform 15 repetitions.
Set 2: 1 x 12 repetitions: Rest 60 seconds. Weight: Use a weight that you can comfortably perform 12 repetitions. You should be about 15%  20% more than your first set.
Set 3: 1 x 12 repetitions: Rest 60 seconds. Weight: Use 15% to 20% more weight than your first set. You should be able to perform 12 unassisted repetitions.
Set 4: 1 x 10 repetitions: Rest 60 seconds. Weight: Use 20% more than your third set. You should be able to complete all repetitions unassisted.
Warm up: 1 x 20 repetitions: Very light weight.
Set 1: 1 x 15 repetitions: Rest: 60 seconds. Weight: Start with a weight that you can easily perform 15 repetitions.
Set 2: 1 x 12 repetitions: Rest 60 seconds. Weight: Use a weight that you can comfortably perform 12 repetitions. You should be about 15%  20% more than your first set.
Set 3: 1 x 12 repetitions: Rest 60 seconds. Weight: Use 15% to 20% more weight than your first set. You should be able to perform 12 unassisted repetitions.
Set 4: 1 x 10 repetitions: Rest 60 seconds. Weight: Use 20% more than your third set. You should be able to complete all repetitions unassisted.
Planks: 4 x 20 second holds
Cardio: Treadmill / Elliptical / Exercise Bike: 30 to 40 minutes at medium to high level
4 x 20 repetitions
4 x 20 repetitions: Use a 10 or 15 pound dumbbell in each hand. If it is too difficult, use a lighter dumbbell or no dumbbells at all. However, your goal is to start using dumbbells so please keep that in mind.
Warm up: 1 x 20 repetitions: Very light weight.
Set 1: 1 x 15 repetitions: Rest: 60 seconds. Weight: Start with a weight that you can easily perform 15 repetitions.
Set 2: 1 x 12 repetitions: Rest 60 seconds. Weight: Use a weight that you can comfortably perform 12 repetitions. You should be about 15%  20% more than your first set.
Set 3: 1 x 12 repetitions: Rest 60 seconds. Weight: Use 15% to 20% more weight than your first set. You should be able to perform 12 unassisted repetitions.
Set 4: 1 x 10 repetitions: Rest 60 seconds. Weight: Use 20% more than your third set. You should be able to complete all repetitions unassisted.
Standing Calf Raise: 4 x 20 repetitions
Cardio: Treadmill / Elliptical / Exercise Bike: 30 to 40 minutes at medium to high level
I’d like you to get outside and do some physical activity. If weather permitting, go for a nice long walk or hike. Try and do any type of activity that gets you out doors in the fresh air for at least 30 minutes. If its winter, try going ice skating, snow shoeing or just a walk. test
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As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge. 

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