Rutina de cuatro días

Qué hay en las slides

1. Slide 1

   4 days · 50 minutes each

   The split that got me stronger in 12 weeks

2. Slide 2

   The whole week

   Upper, lower, rest. Twice.

   Every muscle twice a week, and two full days off to grow.

3. Slide 3

   Day 1

   Push heavy

   Bench press — 4 × 6

   Chest-supported row — 4 × 8

4. Slide 4

   Day 2

   Squat day

   Back squat — 4 × 5

   Romanian deadlift — 3 × 8

5. Slide 5

   Days 3–4

   B days

   Overhead press — 4 × 6

   Weighted pull-up — 4 × 6

6. Slide 6

   The rule that makes it work

   Hit the top reps, add 2.5 kg

   Every set at the top of the range with one rep in the tank? Next week goes up. Miss twice in a row? Drop 10% and build back. That’s the whole program.

7. Slide 7

   Save it. Start Monday.

   Comment “SPLIT” and I’ll send you the printable log sheet.