Workout Routine

Free

Badithi 4-Day Split

by sam.sarkar11

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  • Upper, Lower x2
  • Warm-up in a pyramid scheme before heavy compound lifts with 12 reps of 60% working weight, 8 reps of 85% working weight, and finally 4 reps of 110% working weight
  • Slow eccentric, Fast concentric and a short pause at the stretched position.
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Upper 1

Assisted Chin-Up

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
15
90 sec
2
80% 1RM
36 lbs
15
90 sec
3
80% 1RM
36 lbs
15
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4 lbs.

Assisted Chin-Up

3×15

Machine Row

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
15
90 sec
2
80% 1RM
36 lbs
15
90 sec
3
80% 1RM
36 lbs
15
180 sec

Machine Row

3×15

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
90 sec
2
60% 1RM
27 lbs
15
180 sec

Chest Press

2×15

hanging leg raises

Set
Reps
Rest time
1
15
90 sec
2
15
0 sec

hanging leg raises

2×15

Lower 1

squat

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
10
90 sec
2
80% 1RM
120 lbs
10
90 sec
3
80% 1RM
120 lbs
10
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 5 lbs.

squat

3×10

Hyperextensions

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
90 lbs
15
90 sec
2
80% 1RM
90 lbs
15
90 sec
3
80% 1RM
90 lbs
15
180 sec

Overload: After 3 successful sessions, 1RM will be suggested to increase by 5 lbs.

Hyperextensions

3×15

Glute Bridge

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
15
90 sec
2
80% 1RM
36 lbs
15
180 sec

Glute Bridge

2×15

Shoulder press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
15
60 sec
2
80% 1RM
20 lbs
15
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1 lbs.

Shoulder press

2×15

curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
15
60 sec
2
80% 1RM
20 lbs
15
0 sec

curl

2×15

Upper 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
120 lbs
15
90 sec
2
80% 1RM
120 lbs
15
90 sec
3
80% 1RM
120 lbs
15
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 10 lbs.

bench press

3×15

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
15
90 sec
2
80% 1RM
36 lbs
15
90 sec
3
80% 1RM
36 lbs
15
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 4 lbs.

Chest Fly

3×15

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
15
90 sec
2
60% 1RM
27 lbs
15
180 sec

lat pulldown

2×15

Crunches

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
10
90 sec
2
80% 1RM
36 lbs
10
0 sec

Crunches

2×10

Lower 2

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
20
60 sec
2
80% 1RM
36 lbs
20
0 sec

tricep pushdown

2×20

Leg press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
15
90 sec
2
80% 1RM
36 lbs
15
90 sec
3
80% 1RM
36 lbs
15
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 11 lbs.

Leg press

3×15

Seated Hamstring Curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
15
90 sec
2
80% 1RM
36 lbs
15
90 sec
3
80% 1RM
36 lbs
15
180 sec

Overload: After 2 successful sessions, 1RM will be suggested to increase by 6 lbs.

Seated Hamstring Curl

3×15

Glute Kickbacks

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
15
90 sec
2
80% 1RM
36 lbs
15
90 sec
3
80% 1RM
36 lbs
15
180 sec

Glute Kickbacks

3×15