The Fortress of Gains Routine
Behold! This 4-day split is a testament to strength, built upon the foundation of compound movements. Crafted to forge both strength and muscle mass, this routine stands as a beacon of simplicity and effectiveness. Embrace it, whether you are a novice or an intermediate, and watch as you ascend to greater heights of physical excellence!
Just to clarify, this is my own personal workout routine, and is not intended to be a the greatest routine ever created. It's simply what I've found works well for me, and I wanted to share it with you. Feel free to modify it to suit your own needs and goals.
The Routine
Monday: Upper Body
Bench Press: 3 sets of 6 reps
Weighed Chin-Ups: 3 sets of 6 reps
Tuesday: Lower Body
Deadlifts: 3 sets of 6 reps
Squats: 3 sets of 6 reps
Thursday: Upper Body
Overhead Press: 3 sets of 6 reps
Weighted Dips: 3 sets of 6 reps
Barbell Rows: 3 sets of 6 reps
Friday: Lower Body
Squats: 3 sets of 6 reps
Hyperextensions: 3 sets of 8 reps
Lunges: 3 sets of 8 reps per leg (16 total)
Notes
Train with high intensity and focus on proper form. Rest for 2-3 minutes between sets. Increase the weight gradually - this is referred to as progressive overload - as you get stronger. Remember, consistency is key to progress.
Each workout should take around 30-45 minutes to complete. Make sure to warm up properly before starting your workout. If you are extra fancy you can do some stretching afterwards.
Questions and Answers
Why only 3 sets of 6 reps?
Well, my friend, this routine is designed to build strength and muscle mass. By focusing on compound movements and keeping the rep range moderate, you can maximize your gains without overtaxing your body. This routine is all about quality over quantity, and is intented to be high intensity.
Can I add more exercises to this routine?
Yes, you can add accessory exercises to target specific muscle groups. However, I recommend keeping it simple and focusing on the core lifts. Remember, the key to progress is consistency and intensity.
