Workout Hub

Stefan Kauffman's Epic Training Split

stefan banner
This week for #WorkoutWednesday we caught up with Super7 ambassador Stefan Kauffman who shared his gruelling four-day training split with us.
Primarily compiled of compound movements and attacking multiple muscle groups per day, this unique split is guaranteed to lead to strength and size gains.
If you want to add some variety to your training, give this #NextLevel programme a try!
4 day training week over 3 weeks: (ABC)
Day 1:
Legs, chest, abs
Back Squat 6×3 @70%1RM(A) 70(B) 70(C)
Deadlift 5×5 @80%(A) +5kg(B) +2.5kg(C)
Bench Press 4×8 @70% +2.5(B) +2.5kg(C)
4 Chest isolation exercises @ 3×12
2 Ab exercises
Day 2:
Deadlift 6×3 @70(A) 70(B) 70(C)
Bench Press 5×5 @80(A) +5kg(B) +2.5kg(C)
Squat 4×8 @70(A) +2.5kg(B) +2.5kg(C)
4 Leg Isolations, (quads, hams, calves)
Day 3:
Bench Press 6×3 @70(A) 70(B) 70(C)
Squat 5×5 @80(A) +5kg(B) +2.5kg(C)
Deadlift 4×6 @70(A) +2.5kg(B) +2.5kg(C)
4 Back isolation exercises
2 Ab exercises
Day 4 (much easier day):
Pull downs 4×8
Cable pulls 4×8
Pull ups 4×8
Shrugs 4×8
Front raises 4×8
shop super7