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

21s

Cable pulls 4×8

Pull ups 4×8

Shrugs 4×8

Front raises 4×8

shop super7